MUSCLES IT WORKS
Chest, Shoulders, Triceps (Back of Upper Arms), Core (Abdominals & Low Back)
HOW TO DO IT
Start in upper push-up position: palms flat on the ground right under your shoulders, legs extended behind you and lifted off the ground so you're holding your body up in a straight line on your hands and toes. Bend your elbows and lower your body towards the floor until your chest touches or almost touches the ground. Exhale as you push your body back up to the starting position.
SETS & REPS
Do 3 to 5 sets of 10 repetitions (reps).
Do 1 to 3 sets at 60 seconds for each set.
WEIGHT OR RESISTANCE
None needed (body weight)
None; if you're making it easier or harder you can you can use a mat, step, bench, table, or stability ball.
DON'T DO THIS MOVE IF
you have shoulder problems. Modify on your knees if you have low back problems.
HOW TO KNOW IF YOU'RE DOING IT RIGHT
You should feel your chest, shoulders, triceps (the back of your upper arms), and abdominals (core) working during this exercise. Your arms and abdominals may feel tired after even a few push-ups. To maintain correct form, lead with your chest and keep your abdominals strong as you lower toward the ground. Look at the floor slightly in front of you and keep your shoulders back. If your form is not correct, you may feel discomfort in your low back or your hips sinking during the push-up.
HOW TO MAKE IT EASIER
To modify the push-up, do it on your knees or on an incline. To do a push-up on an incline, place your hands on a step, bench, coffee table, kitchen table, wall, or other sturdy household or gym item. The higher the incline, the easier the push-up will be.
HOW TO CHALLENGE YOURSELF OR PROGRESS
If you can do 2 additional repetitions per set or complete 60 seconds without fatigue, consider adding repetitions, time, and/or sets. For example, instead of doing 10 repetitions for 3 sets, try 15 repetitions for 3 sets. To increase intensity without changing sets or time, do the push-up on a decline. To do it on a decline, place your feet on a step, bench, stability ball, couch, or other household or gym item.
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