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Push ups

Push ups can be completed in various positions in increase/decrease difficulty. 

To make a push up easier complete the push up on your knees or in a position where your hands are higher than your feets.

To make a push up harder complete the pushup in a position where your feet are higher than your hands, or with an instability (ie. ona bosu ball or with your feet on a fitball)

Guidelines for a standard pushup (feet and hands on the ground)

  • Lay on the ground on your stomach and lift your arms to place the palms of your hands flat on the ground out to the sides of your face/shoulders.
  • Curl your toes under your feet (hip width apart) and lift up so that your body is being supported above the ground by your hands and feet.
  • Push through the heels of your hands and squeezing through your chest to lift your body up and straighten out your arms. At the top of the push up you should still have a slight bend in your elbows.
  • Gently lower your body back down so that your body hovers just above the ground and push back up.
  • Through the exercise ensure that you're contracting through your core (abdominals and glutes) to support your back and spine. In addition to this your shoulders should be pulled back and down throughout the exercise.
  • Breath out during exertion, never hold your breath.
  • Repeat 15 reps x 2 sets