In a push-up, your arms move while your trunk works to keep your body in one line. The chest muscles contribute to pressing, with the triceps and front shoulders assisting. A controlled setup makes it easier to notice whether your hips, elbows, or shoulders are changing position as you move.
Muscles and Starting Position
Place your hands on the floor slightly wider than shoulder-width, with fingers spread and wrists roughly below your shoulders. Extend your legs behind you and press through your hands and toes so your head, trunk, and hips form a steady line. If a floor push-up is not manageable today, use a stable, elevated surface such as a countertop; the same alignment cues still apply.
A Controlled Rep
Before lowering, gently brace your midsection and look at the floor a short distance ahead of your hands. Bend your elbows and lower your chest between your hands, keeping your elbows angled back rather than flared straight out to the sides. Stop at a depth you can control, then press the floor away until your arms straighten without forcing your elbows into a hard lock. Keep your body moving together on the way down and up.
Common Form Drifts
If your hips sag or rise before your chest moves, reduce the challenge by putting your hands on a higher stable surface. Hands set far ahead of the shoulders can make the position harder to control, while elbows flaring wide may shift the feel of the movement. Avoid dropping quickly and bouncing out of the bottom; a smaller, smooth range is more useful than a deeper rep you cannot guide.