Push-Ups

How to Perform

1. Start in plank position with hands slightly wider than shoulders
2. Brace your core and squeeze your glutes
3. Lower your chest to the floor with elbows at about 45 degrees
4. Push back up to full extension
5. Keep your body in a rigid straight line throughout

Tips

• Keep your body in a straight line from head to heels — sagging hips are the most common mistake and mean your core is giving out
• No equipment needed — elevate feet on a bench, add a weight plate, or slow the tempo to 5 seconds down for progression
• Use a 2-3 second descent to build strength — dropping quickly robs you of the best part of the exercise
• Too hard? Hands elevated on a bench or counter reduces the load — much better form than knee push-ups
• Feel the stretch across your chest at the bottom and squeeze your pecs to push up — dont just push with your arms

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Exercise Mat	Cushions your hands and knees on hard floors	Gymreapers Exercise Mat	Read Review