Lie on your stomach on the floor. Stand on the tips of your toes and place your hands next to your body so that your upper arms are spread out at a 45° angle to your upper body. The thumbs point inwards and the forearms are positioned so that they are perpendicular to the floor (elbows are above your wrists). Maintain tension throughout your body.
2
Now push yourself forcefully away from the floor until your arms are almost fully extended. Your body should be in one line from head to heels throughout the exercise. Breathe out as you do this.
3
Lower yourself slowly and in a controlled manner until the tip of your nose touches the floor. Breathe in as you do so.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously engage your chest muscles and push less out of your arms. Maintain body tension throughout the exercise so that your body always remains in one line.
TIP: If it gets too easy, simply strap on a rucksack (filled with books etc.). And do the push-ups on a raised surface. On books, for example, as this allows us to go deeper into the stretch.
Muscle groups
Primary
Chest
Secondary
—
Tertiary
—
Equipment
Body weight
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