Check your push-up form with your phone

The push-up trains your chest, shoulders and triceps while your core works to hold your body straight. It is a moving plank, so your position matters as much as your arms.

What the camera flags

• Not low enough
• Hips sagged
• Hips too high

The push-up check has been tested on real movement. It can only see one angle, so it won't catch everything.

How to set up your phone

Put your phone on the floor, side-on, about 2 metres away. Keep your head to toes in view.

What to watch for yourself

Body line

Head, hips and heels stay in one straight line. A rigid body sends the work to your chest and arms and protects your lower back.

Common mistake: Letting your hips sag or pushing them up into a pike. Try this: Squeeze your glutes and brace your stomach before each rep.

Elbow angle

Your elbows angle back, not straight out. Keeping your elbows at about 45 degrees is easier on your shoulders.

Common mistake: Flaring your elbows out in line with your shoulders. Try this: Point your elbows back towards your hips as you lower down.

Range

Full reps build more strength than fast ones. Your chest works hardest when it is stretched near the bottom.

Common mistake: Dipping halfway and pressing back up. Try this: Lower until your chest is just above the floor, then press all the way up.

Muscles worked

Chest, Triceps, Shoulders, Abs, Obliques, Glutes, Lats.

A good starting point is 3 × 8–15, with 60–90 sec of rest.

See the full push-up guide.

General guidance, not medical advice. Stop if anything hurts. The camera can miss things, so no issue seen doesn't mean perfect form.