To do a proper push-up, start in a high plank position with your hands slightly wider than shoulder-width apart and feet hip-width apart. Keep your body in a straight line from head to heels, engage your core and glutes, and look down at the floor. Lower your chest toward the ground by bending your elbows, keeping them close to your sides or at a 45-degree angle to your torso, until your chest nearly touches the floor. Pause briefly, then push back up by extending your arms to return to the starting position. Keep your body straight throughout the movement without letting your hips sag or rise.
For beginners or those struggling with full push-ups, modifications like incline push-ups or knee push-ups can help build strength. Additionally, exercises like push-up negatives and core holds (planks) can improve strength for performing full push-ups.
Key points:
- Hands slightly wider than shoulders
- Body straight from head to heels
- Elbows at about 45 degrees to torso when lowering
- Lower chest close to the floor, then push up
- Engage core and glutes to maintain alignment
- Modify with incline or knee push-ups if needed
This technique ensures safety and effectiveness in building upper body and core strength.
