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Exercise LibraryPush-Up

Horizontal Push

Push-Up

A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.

Movement guide available

Anatomy map

Muscles involved

  • Primary musclesOrange · None
  • Secondary musclesGraphite gray · None

Anatomy pending review

The movement remains available for planning and tracking while its ShaOS anatomy illustration is reviewed.

PrimaryChest
SecondaryTricepsFront shouldersCore

No anatomy image is published until the ShaOS model has been reviewed.

Description

A foundational bodyweight press that develops the chest, triceps, shoulders, and whole-body tension without external load.

Setup & Execution

  1. Set the hands slightly wider than the shoulders and extend the legs into a stable high-plank position.
  2. Brace the trunk and glutes, keeping the head, ribs, pelvis, and heels aligned.
  3. Lower the chest under control while the elbows track diagonally back and the shoulder blades move naturally.
  4. Press through the floor until the elbows are straight without letting the hips sag or pike.

Coaching Cues

  • Stay long from head to heels.
  • Bring your chest between your hands.
  • Push the floor away at the top.

Common Mistakes

  • Losing trunk position before the chest reaches depth.
  • Flaring the elbows directly sideways.
  • Shortening range to chase repetitions.

Movement media

See the movement

Demonstration planned

No reviewed footage published yet

The written setup, cues, and alternatives remain the current technique reference while the tutorial is produced.

30–60 second tutorialplanned
Setup angleplanned
Side angleplanned
Key cue overlayplanned
Captionsplanned
Transcriptplanned

Accessible movement summary

Set the hands slightly wider than the shoulders and extend the legs into a stable high-plank position. Brace the trunk and glutes, keeping the head, ribs, pelvis, and heels aligned. Lower the chest under control while the elbows track diagonally back and the shoulder blades move naturally. Press through the floor until the elbows are straight without letting the hips sag or pike.

Key cue: Stay long from head to heels.

The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.

Adapt the movement

Regressions & alternatives

Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.

Regression

Kneeling push-up or wall push-up

Progression

Tempo push-up with a controlled pause

Home gym

Strict floor push-up

Commercial gym

Incline push-up against a secured rack bar

Used in

Linked Mission SOPs