STEADFAST TRAINING GLOSSARY
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A pushing exercise you can scale.
What is push up?
A push up is a body weight pressing exercise. You bend your elbows to bring your body toward the floor or another support surface, then press away. Your trunk helps keep the movement organized.
Think of moving your body as one controlled unit rather than lifting your chest first and leaving your hips behind.
Why it matters
The push up trains a pressing task with little equipment. Mayo Clinic describes its demands on the chest, triceps, and trunk, and demonstrates modified options. See the demonstration and transcript.
Choose the version that lets you practice the intended movement. A wall push up and a floor push up share a pattern, but they are not interchangeable tests.
How to approach it
- Choose a stable wall, fixed elevated surface, or floor position.
- Place your hands at a comfortable width and establish a controlled body position.
- Bend your elbows and lower through a comfortable range.
- Press away without letting your hips collapse or rushing the finish.
- Keep breathing and stop when you can no longer repeat the chosen movement.
For an elevated variation, use equipment that cannot slide or tip. A loose chair is not a dependable support.
Practical checkpoints
| Checkpoint | What to look for | Adjustment or note |
|---|---|---|
| Support height | The surface stays fixed | Use a higher support if needed. |
| Body control | Torso and hips move together | Shorten the range or simplify the variation. |
| Repeatability | Repetitions look similar | End the set before control changes. |
Illustrative log: incline push up on a fixed rail, eight controlled repetitions, comfortable range. Include the rail height so the next session is comparable.
Using it in your program
Pick one variation and track its range and repetitions. When it becomes repeatable, discuss increasing repetitions or lowering the support slightly. Change one feature at a time. A new variation deserves its own starting point in your log.
Do not compare a shorter repetition with a deeper one as though they represent the same task. Progress is easier to judge when the setup stays recognizable.
Steadfast cue: Choose the version you can control, then build from there.
Frequently asked questions
Do wall push ups count?
Yes. They are a valid variation. Record the wall setup rather than labeling them as floor repetitions.
Must my chest touch the floor?
No single depth suits every person or variation. Choose a comfortable, controlled range and record it consistently.
Is a knee push up cheating?
No. It changes the support and leverage. Use it deliberately, not as an unrecorded change halfway through a comparison.
What if my wrists hurt?
Stop and review the setup. Stable handles or a different pressing exercise may be options, but do not push through pain to reach a target.