A push-up is a total-body functional movement that is great for increasing strength and engages the core and lower body. Being a bodyweight exercise, it can be done just about anywhere -with many variations to liven things up.


1. Place your hands firmly on the ground, directly under shoulders. Ground yourtoes into the floor to stabilise your lower half.

Brace your core (tighten your abs, pulling your belly button towards yourspine), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight.

2. Lower your body, keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck until your chest grazes the floor. Don’t let your butt dip or

stick out at any point during the move; your body should remain in a straight line from head to toe.

3. Draw shoulder blades back and down, keeping elbows tucked close to your body for an isolated push-up or wider hands to work more of your chest, lats and open out your shoulders. This is great if you do a lot of computer work.

4. Keeping your core engaged, exhale as you push back to the starting position.


Push-Ups to Tone Your Upper Body | POPSUGAR Fitness


Similar to sit-ups, the British Army have a standard form that must be

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