Love 'em or hate 'em, this tried-and-true exercise is ideal for targeting most of your upper body, including the biceps, triceps, serratus anterior (muscles along the sides of the ribcage), and deltoids. Push-ups are also good for strengthening core muscles that support the spine and stabilize the body.
- Start in a high plank position on the floor, with your hands placed slightly outside of your shoulders, your legs fully extended, and your feet hip-width apart. Gaze down and slightly forward for a neutral neck.
- Tuck your biceps close to your sides so your elbows are pointed roughly 45 degrees away from your body.
- Spread your fingers as wide as possible to grip the floor and externally rotate your hands slightly, as if you're screwing them into the floor. Keep your palms flat, distributing the load of your body evenly throughout your hand. Then, engage your core.
- Keeping your back flat, core engaged, and body forming a straight line, bend your elbows to slowly lower yourself to the floor on an inhale. Stop lowering when you're hovering about 3 inches above the floor.
- On an exhale, press through your palms to straighten your arms and push back up to the starting position.
