How to do a push up:
Hand position: As a starting point, place hands slightly wider than shoulder width. When you master the standard push up you can try different hand positions and explore the different variations.
Foot position: Place your feet in a position that is comfortables for you. Generally speaking, the wider your feet the more stable your push up will be.
Alignment: Maintain a straight posture and avoid collapsing/arching at the lower back. This is a very common issue. Be mindful to squeeze your abs and tuck your pelvis under like I’ve demonstrated in the picture to avoid lower back strain.
Know your limitations: If you can’t do a push up from your feet, no problem. That means you need to find a regression that meets your skill level. Try to push up from a bench like in image 3 or start from your knees. Changing the angle or removing the weight burden will make the push up easier to execute and help familiarise you with the movement which will help build confidence.
Execution: From the extended position, maintain a straight postural position with abs engaged and bend your elbows keeping them slightly tucked in similar to the image. Slowly lower your chest to the ground eventually landing between your hands. If you have trouble pushing yourself back up, practice just the downward phase of the exercise with control. You will also develop strength doing this.
Finish: from the bottom position, press back up the same way you went down and squeeze the chest in the extended position.
Happy Training! 💪🏼