Push-Up Variations for Strength Progression

• Start in a plank position, face-down with your body straight. Put your palms flat on the ground with your arms straight, in line with your shoulders. 
• Keep your feet together or about 12 inches apart, with your weight on the balls of your feet. 
• Make sure your back is straight and your weight is evenly spread out. 
• Look down as you do your push-ups to make sure your spine is in line from your neck all the way down. 
• Lower your body toward the ground, using controlled movement, until your elbows are at 90-degree angles. Then push back up to a plank position. 
• For best results, lower slowly and push up quickly. When you begin, try taking 2 seconds to lower and then 1 second to push up

Your body should form a straight line, with your legs fully extended behind you and your hips, knees and ankles aligned. Keeping your body rigid in a straight line, with your face toward the ground, lower yourself toward the floor, stopping just before your nose touches the floor.

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