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Standard Push-Ups

Ah, the classic push-up, king of all bodyweight exercises to build strength, endurance and explosiveness. But before you get those guns firing away, focus on hand placement to set yourself up for success. Where and how you place your palms will influence how your shoulders and elbows align. Your hands should be right under your shoulders or slightly wider and your fingertips should be pointed straight ahead, not inwards or outwards, says Theodore. “Think of screwing your arms into the ground,” she says. If you take your hands too wide, your elbows are more likely to flare out to the sides. That precarious “T” position will put undue pressure on your shoulders — the opposite of what you want when trying to build strength.

Do: Let your elbows float slightly out to the sides about 45-degrees (like in the picture above). Don’t: Let your hips collapse as you descend into your push-up and press back up. Squeezing your glutes and core, and being conscious of maintaining a straight line from the top of your head to your toes will keep you in sound alignment. You also don’t want your hips to sag downwards, as that puts the lumbar spine in a compromised and potentially compressed position, says Theodore.

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