Push-ups

3 × 8-12  ·  Equipment: No equipment

Muscle groups: Chest · Arms · Core & abs

How to do push-ups

1. Get into a high plank with your hands at shoulder width and your feet together or slightly apart.
2. Brace your core and glutes to keep your body in a straight line from head to heels.
3. Lower your chest toward the floor by bending your elbows at about 45 degrees from your torso.
4. Lower until your chest is near the floor without touching it or sagging your hips.
5. Push the floor away with your hands to return to the start, extending your elbows.
6. Exhale as you push up and keep your gaze in front of your hands.

Mistakes to avoid

• Don't sag or arch your hips; squeeze your core and glutes to keep your body straight.
• Don't flare your elbows out at 90 degrees; this stresses the shoulders. Keep them at about 45 degrees.
• Don't lift or drop your head; keep your neck in line with your spine.
• Stop if you feel shoulder or wrist pain; check your form first.

Progression

• Start with knee push-ups or your hands on an elevated bench and add reps each week.
• Once you hit 3 sets of 12 with good form, move to full push-ups on the floor.
• Increase time under tension by lowering slowly for 2-3 seconds.
• Progress to feet-elevated or weighted push-ups once you master the basics.