Push-up

Push-up — Points to Check Today

• Place your hands in line with your chest — Placing them directly under your shoulders flares your elbows out and strains your shoulders. (Placing the hands above shoulder level so the elbows flare out at a right angle)
• Keep elbows at 45 degrees to your torso — Flaring them out to 90 degrees takes the tension off your chest and hurts your shoulders. (Flaring the elbows wide out to the sides as you lower)
• Straight line from head to heels — If your hips rise or your lower back sags, the tension is dispersed. (Pushing the hips toward the ceiling to make an easier angle)
• 2 seconds down, 1 second up — Don't bounce with momentum; press all the way up with your chest. (Lowering halfway then bouncing up with momentum)
• Drop to your knees if it's too hard — Knee push-ups are plenty effective as long as your form is correct. (Staying on your toes while your lower back sags and just racking up reps)

Push-up — How to Do It / If You're New

1. Lie face down and place your hands beside your chest, slightly wider than shoulder-width. Point your fingers forward and press firmly into the floor with your whole palm.
2. Keep your feet together or hip-width apart, supported on your toes. Brace your core and squeeze your glutes so your head, back, hips, and heels form a straight line.
3. Inhale as you bend your elbows and lower your whole body slowly. Let your chest lead toward the floor and don't let your hips pop up on their own.
4. Pause briefly when your chest is almost touching the floor (about a fist's height). Keep your elbows at roughly 45 degrees to your torso.
5. Exhale and push the floor away to return to the starting position. Perform it with the feeling of 'pushing the floor away with your chest' rather than with your arms.