The RIGHT way to do a Push Up: Popular HIIT Workout Exercises

Push ups are a great upper body exercise that primarily target the chest, triceps, upper back, and shoulders. No equipment is needed!

Steps:
1) Assume the classic push up position - face down on the floor with your weight balanced on your toes and your hands.
2) Place your hands slightly wider than your shoulders.
3) Keep your legs and feet slightly apart for better stability.
4) Keep your body as a straight line. To do this, imagine a rod running from the top of your head to your toes. Typically the lower back will tend to sag which might lead to a strained feeling. To correct this, lift the buttocks up until it’s aligned to the upper back. Keeping this alignment, draw the tummy in towards the spine and gently tuck the tailbone under the body using your lower abdominals. You would want to do this without rounding the upper back.
5) Squeeze the shoulder blades together to engage the upper back before flexing the elbow to lower the body until your body is one fist above the ground.
6) To return to the start position, push down through the base of the palm to push yourself back up. You should feel the shoulder blades moving away from each other as you push up.

Tips:
1) Maintain your body in a straight line to prevent excessive loading on the lower back if the hips sag, and/or on the neck if the neck droops too much. It is also important to engage the upper back to sit the shoulders back before flexing the elbows. This helps to prevent added stress on the front of the shoulders when descending to the floor.

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