Push Up

1. Lay down in a prone position. (Chest towards ground)
2. Place your hands, palms downward, on the floor at about shoulder width and at about nipple level.
3. Keep your feet together and your legs straight as you use your arms and chest to lift your body.
4. Lift until arms are straight then lower until your chest is an inch or two about the ground.
5. Repeat for desired reps.

Alternate Close Grip Version:

1. In this version your palms should only be about 6 inches away from each other. This works your triceps more than your chest.

Alternate Wide Grip Version:

1. Another alteration in hand placement, this version utilizes a wide grip. Place each hand about 8 inches outside of the standard shoulder width. This focuses on the chest more than the triceps.

Alternate Raised Leg Version:

1. In the same way that Incline Bench Press works different muscles than regular Bench Press, this version works a different part of the chest than the standard Push Up.
2. Elevate your feet on a bench press or a chair about a foot and a half. Perform the same motion as the original Push Up.

Alternate Military Version:

1. The military Push Up is the most difficult version by far. After you lower your body, explode back upward powerfully, lifting your body of the ground. Clap your hands in the air to ensure you leave the ground.
2. Catch yourself and lower back to the downward position.

• Keep your head up. Your eyes shouldn’t be looking downward, rather horizontally ahead.
• Make sure you come very close to the ground when coming downward each rep.