Push-ups are a total-body functional move that are great for increasing strength, much like bench-pressing, and have the added benefit of engaging the core and lower body due to body weight. The body-weight exercise can be done just about anywhere—with many variations. Follow my simple steps below for a perfect push-up.
This is one of the most basic exercises in any fitness plan. Learn it well !
Detailed Workout Plan
Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. Think 'flat as a plank' !
Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. Don’t let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body. The upper arms should form a 45-degree angle at the bottom of the push-up position.
Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground. Repeat for 10-20 reps or as many as can be performed with good form.