Push up

The push up is one of the most popular bodyweight exercises. You lay down on your stomach in a plank position and press yourself up with your chest and arms. It is effective in working your chest, core, triceps and shoulders. This exercise can be done in many variations to target different muscles to a bigger or lesser degree.

1. Start by position yourself in a high plank, the top of a pushup position, with your palms flat on the ground hands shoulder-width apart. Fingers facing forward. Your feet should be together behind you and your back should be flat. Keep your abs pulled in.

2. Slowly lower your body toward the floor by bending your elbows. Make sure to keep a firm plank position. Do not let your lower back sag or your hips hike upward.

3. When your chest or chin touch the ground, press upward with your arms. Continue pressing until your arms are fully extended at your elbows and you’re back in the plank, at the top of the pushup position.

Place the elbows in a natural position relative to the upper body. Imagine seeing your body from above; then your hands should be positioned at shoulder width and your elbows pointing slightly down. Avoid pointing your elbows straight out of your upper body.

Keep your back straight and your core activated, do not lift your butt. Imagine seeing your body from the side; then it should form a straight line. Do not arch your back or lower your body.