Exercises
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- Assume front-leaning rest position with hands placed comfortably apart, feet together or up to 12 inches apart, and body forming a straight line from shoulders to ankles.
- Keeping body straight, lower body until upper arms are parallel to the floor.
- Then, push up to initial position by straightening arms.
- To train muscles more completely, place hands at varying widths.
- Elevating feet to different heights makes push-ups more difficult.
- Push-ups are also more difficult when hands and feet are placed on boxes or chairs so the exercise moves through a fuller range of motion.
- To do extra repetitions when fatigued, drop to knees while keeping knees, hips, and shoulders in a straight line.
- Lie on the back with feet together or up to 12 inches apart, knees bent to 90 degrees, and fingers interlocked behind the head.
- Raise upper body forward to vertical position so that base of the neck is above the base of spine.
- Lower in a controlled manner until bottom of shoulder blades touch floor.
- Variations: Keep feet elevated or crossing hands on chest.