Push Up

A push-up is a total-body functional movement that is great for improving strength. Push ups also have the added benefit of engaging the core and lower body. Pushups should be part of any fitness routine.

Because it’s a bodyweight exercise, it can be done anywhere. You can even use a bar on a smith machine!

1. Start in a high plank position. Place hands firmly on the ground, directly under shoulders. Ground toes into the floor to stabilize your lower half. Brace core (tighten abs as if preparing to take a punch), engage your glutes and hamstrings, and flatten your back so your entire body is neutral and straight.

2. Begin to lower your body—keeping back flat and eyes focused about three feet in front of you to maintain a neutral neck—until chest grazes 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. Draw shoulder blades back and down, keeping elbows tucked close to your body (don’t “T” your arms).

3. Keeping core engaged, exhale as you push back to starting position. Pro tip: Imagine you are screwing your hands into the ground as you push back up. That’s one! Repeat for 10 to 20 reps or as many as can be performed with good form.