Standard Push-Up
Step 1 - Start in a plank position with hands placed slightly wider than shoulder-width apart
Step 2 - Lower your body until your chest nearly touches the floor, keeping your core tight
Step 3 - Push through your palms to return to the starting position
Step 4 - Keep your body in a straight line from head to heels throughout the movement
Recommended Sets & Time:
Beginner: 2-3 sets of 5-10 reps, 60 seconds rest
Intermediate: 3-4 sets of 10-15 reps, 45 seconds rest
Advanced: 4-5 sets of 15-25 reps, 30 seconds rest
What to Focus On:
Chest and triceps engagement - You should feel the primary work in your chest muscles and the back of your arms
Core activation - Keep your stomach muscles tight to maintain that straight body line
Controlled breathing - Inhale as you lower down, exhale as you push up
Quality over quantity - Better to do fewer perfect push-ups than many sloppy ones
Modifications:
Easier: Perform on your knees or against a wall
Harder: Elevate your feet on a step or add a pause at the bottom
