This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
Reserved for real step-by-step footage. No reviewed media yet; no mood imagery is used as a stand-in.
Steps
- 01
Hands slightly wider than shoulders; body in one straight line from head to heels.
- 02
Lower with elbows about 45° from the torso until the chest nears the floor.
- 03
Press back up; keep abs and glutes tight throughout.
- 04
Regression: knees on the floor or hands on a sturdy raised surface, body still straight.
Common mistakes
- Lower back sagging or hips piking, so the body is not in a straight line.
- Elbows flared out to a full 90 degrees, putting too much stress on the shoulders.
- Range of motion too small: only half reps.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.