Your step-by-step instructions for mastering the push-up.
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Prevention's Personal Trainer Quick tips from fitness experts Hi! I'm Chris Freytag, Certified Trainer and Fitness Expert for Prevention. Let's try some push-ups. Push-ups are one of the best overall bodyweight exercises that you can do because you get so much bang for your buck. They focus on the chest but also work the shoulders, the arms, and the core body. Let's begin with a modified push-up. Place your hands onto the mat and pull your shoulders over your wrists. Keeping your hips in the air for a Beginner Push-up, you're going to lower down, bend your elbows, bringing your chest down to the mat and back up. The key is that full range of motion bend down and back up. So the next step, you're going to pull your hips into alignment with your spine, now your abs are tight, this is a Knee Push-up. You're going to come all the way down and back up, keeping your core body nice and strong, don't sag in that low back, bring it all the way down and back up. Once you can comfortably do 15 to 20 of these, then tuck your toes under and go for the full challenge, Full Push-up in a body-play. Keep your abdominals tight here, spine long, lower down and back up. Keep breathing, inhale and exhale, and really push up through your chest muscles. Another variation is the Tricep Push-up, focusing on the back of your arm. So bring your hands in a little closer, hold your hips into alignment and as you come down keep your elbows in nice and tight towards your rib-cage, feeling it in the back of your arm. Down and up, always being mindful keeping your abs tight. Check back soon for more quick trainer tips.
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