Push-Ups

1. Begin in a plank position with your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from head to heels.
2. Lower your body by bending your elbows, keeping them close to your sides. Lower until your chest is just above the ground.
3. Push through your palms to straighten your arms and return to the starting position.
4. Keep your body in a straight line throughout the movement. Avoid arching or sagging your back.
5. Perform the exercise with controlled movements, focusing on both the lowering and pushing phases.

1. Position your hands slightly wider than shoulder-width apart for a standard push-up. Adjust hand placement based on comfort and targeted muscle engagement.
2. Engage your core muscles to maintain a straight line from head to heels. This helps stabilize your body during the exercise.
3. Keep your elbows close to your sides as you lower and push back up. This helps protect your shoulder joints.
4. Aim for a full range of motion, lowering your chest as close to the ground as possible without touching it.
5. Inhale as you lower your body, and exhale as you push back up. Maintain a steady breathing rhythm.

Easier

• Perform push-ups from your knees to reduce the intensity and gradually progress to standard push-ups.
• Place your hands on an elevated surface, like a bench or step, to decrease the difficulty and work on form.
• Start with wall push-ups for beginners. Stand facing a wall and push your body away from the wall.
• Experiment with different hand positions to target different muscle groups, such as a wider grip for chest emphasis.
• Perform push-ups with your hands on an incline surface, like a sturdy table, to gradually build strength.
• Focus on the lowering (eccentric) phase of the push-up to build strength. Begin in the plank position and slowly lower yourself to the ground.