Pushups

Time for some paw-powered pressing. Set up like a strong bear plank, lower your chest toward the ground with control, then push the earth away. Keep your belly braced and your body straight like a sturdy log. Each rep is a little growl of strength for your chest, arms, and core.

Instructions

1. Start in a high plank with hands slightly wider than shoulder width, fingers spread, and wrists under shoulders.
2. Set your body in a straight line from head to heels and brace your core and glutes.
3. Lower your body by bending elbows, keeping them about 30 to 60 degrees from your torso.
4. Descend until your chest is close to the floor or your upper arms are at least parallel to the ground.
5. Press through your palms to return to the start without letting hips sag or pike.
6. Repeat for the desired number of reps with controlled tempo.

Benefits

• Builds strength and endurance in chest, triceps, and shoulders
• Improves core stability and total-body tension
• Requires no equipment and is easy to scale
• Enhances shoulder stability and scapular control when performed well

Key Points

• Keep a rigid plank: ribs down, core braced, glutes tight.
• Hands under or slightly in front of shoulders; spread fingers and grip the floor.
• Elbows track slightly back, not flared straight out.
• Maintain a neutral neck; look slightly ahead of your hands.
• Use full range of motion you can control without losing alignment.

Common Mistakes

• Sagging hips or over-arching the lower back
• Piking hips and turning the rep into a partial incline pushup
• Flaring elbows excessively, stressing shoulders
• Incomplete range of motion or bouncing off the floor
• Hands too far forward causing wrist and shoulder strain
• Letting the head drop or craning the neck