A great exercise by itself or as a warm up to bench press, the pushup starts with hands shoulder-width and underneath you with fingers pointing forward.
A quick tip here: if you can screw the heels oy your hands into the floor, this should bring your biceps to facing more towards the front. This external rotation helps create more torque and force as you push up (thanks to Kelly Starrett from Mobility WOD for this tip on his Mobility Specialty Course)
Keep your feet close together and your but level or slightly up.
When lowering down, keep twisting (or screwing) the heels of your hands in so you stay solid with core muscles activated at all times.
Ideally, you should be able to lower chest to ground with no issues, but if you need to scale, you can choose a target (such as an ab mat, towel or water bottle) while you work up to this depth.
You can also scale by starting on your knees if required to reduce the total weight being pushed back up.
Note elbows stay by the side in both pictures below.
Complete the push up by coming back to full extension and try to maintain a neutral or aligned head (that means you are not hyper-flexing or extending at the neck).
Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.
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