Strength · Level 1
Push-ups
Horizontal push with the body as one block from heels to head.
- Suggested dose
- 3 × 10 rep · 60s rest
- Equipment
- No equipment
- Works
- Chest, Triceps, Deltoids, Abs
- Pattern
- Push, Anti-extension
How to do it
- Hands slightly wider than shoulders, body in a straight line.
- Lower your chest with elbows about 45° from your body.
- Push the floor away until your arms are straight without locking.
Key points
- Glutes and abs tight
- Elbows at 45°, not flared out
Common mistakes
- Sagging hips
- Head jutting forward
Why it helps your tennis
Pushing strength and shoulder stability; part of the USTA test.
Source: Complete Conditioning for Tennis, ch. 4 (1-minute push-up test)
Related exercises
- Incline push-upsPush-ups with hands on a sturdy chair or the wall.
- Floor pressDumbbell press lying on the floor: the floor limits the range and protects the shoulder.
- Half-kneeling shoulder pressOne-arm overhead press with one knee down to stabilize the trunk.
- Push-up plus (serratus)In a high plank, sink and spread your shoulder blades without bending your elbows.