To do push-ups correctly, start in a high plank position with your hands placed slightly wider than shoulder-width apart. Keep your body in a straight line from head to ankles, engage your core, and keep feet hip-width apart. Slowly bend your elbows to lower your body toward the ground, aiming to keep your elbows at about a 45-degree angle from your torso. Lower as far as you comfortably can, ideally until your chest nearly touches the floor. Pause briefly, then push through your palms to straighten your arms and return to the starting position. Keep your body straight throughout and avoid sagging hips or raised buttocks. For beginners, easier variations include incline push-ups (hands on an elevated surface) or knee push-ups. As strength improves, you can do standard push-ups and then try advanced variations like decline or Spiderman push-ups. Doing multiple sets two to three times a week with rest days in between is recommended to build strength safely.

Step-by-step push-up guide:

• Start in high plank, hands slightly wider than shoulders.
• Keep body straight, core engaged.
• Lower chest by bending elbows to about 45 degrees.
• Lower until chest nearly touches floor.
• Pause briefly.
• Push back up to start position.
• Maintain straight body line throughout.

This is one rep. Aim for as many reps as you can with good form, stopping when fatigued but able to do a few more reps.

Beginner modifications:

• Incline push-ups on a chair, table, or bench.
• Push-ups on knees while maintaining form.

Tips:

• Avoid flaring elbows out excessively.
• Keep head and neck neutral.
• Engage core to prevent hips sagging or lifting too high.

This approach helps build strength gradually while minimizing injury risk.