How to do a push up

Setup:

1. Starting Position: Begin in a high plank position with your hands slightly wider than shoulder-width apart and feet hip-width apart.
2. Body Alignment: Form a straight line from your head to your heels. Engage your core by squeezing your abs and glutes.
3. Shoulder Position: Keep your shoulders down and away from your ears.

The Lift:

1. Initiate the bend: Bend your elbows, lowering your chest towards the floor in a controlled movement. Keep your elbows relatively close to your body.
2. Depth: Lower yourself until your upper arms are roughly parallel to the floor or slightly below if comfortable.
3. Powerful press: Press back up to the starting plank position, extending your elbows fully.
4. Repeat: Perform the desired number of repetitions with smooth, focused movements.

Tips:

• Engage your core: Maintain a tight core throughout the exercise for better form and to protect your lower back.
• Hand placement: Adjust hand placement slightly to find what best targets your chest.
• Breathe: Exhale as you push up, inhale as you descend.

Variations

• Incline Push-Up: Easier variation performed with your hands elevated on a bench or box.
• Knee Push-Up: Easier variation performed with your knees on the ground.
• Decline Push-Up: Harder variation with your feet elevated on a bench or box.