Push ups

1. Start in a plank position with your hands slightly wider than shoulder-width apart. Keep your legs extended straight behind you, feet hip-width apart. Your body should form a straight line from head to heels.
2. Engage your core and glutes Tighten your abdominal muscles and squeeze your glutes to maintain a neutral spine.
3. Lower your body, bending your elbows and lowering your chest toward the floor. Keep your elbows at about a 45-degree angle from your body (not flaring out too wide or tucked in too close).
4. Lower until your chest nearly touches the ground.
5. Push back up. Press through your palms and straighten your arms to return to the starting position. Keep your body rigid throughout the movement.
6. Repeat for the desired number of reps.

Knee push-ups – Same form, but knees rest on the ground.
Incline push-ups – Hands on a raised surface like a bench or wall.

Decline push-ups – Feet elevated on a bench or step.
Wide-grip push-ups – Hands wider than normal to target the chest more.
Close-grip (diamond) push-ups – Hands close together to emphasize triceps.

Archer push-ups – One arm does most of the work; the other extends to the side.
Clap push-ups – Add a plyometric clap at the top for explosive power.
Typewriter push-ups – Lower down and shift side to side over each hand before pushing up.

Spiderman push-ups – Bring one knee to the elbow as you lower down.
Push-up to plank (up-downs) – Alternate between forearm plank and push-up position.