Modified push-up

The modified push-up strengthens your chest muscles, with additional emphasis on your shoulders and triceps.
Be extra careful if you have lower back, shoulder, elbow, or wrist problems.

Getting set
Lie on your stomach, and bend your knees. Bend your elbows and place your palms on the floor a bit to the side and in front of your shoulders. Straighten your arms and lift your body so that you’re balanced on your palms and the part of your thighs just above your knees. Tuck your chin a few inches toward your chest so that your forehead faces the floor. Tighten your abdominals. See photo A. Don’t cross your ankles like in photos C and D. Use your inner thigh muscles to keep your legs parallel.

The exercise
Bend your elbows and lower your entire body at once. Instead of trying to touch your chest to the floor, lower only until your upper arms are parallel to the floor. Push back up. See photo B.

Do’s and don’ts

• DO keep your abdominal muscles pulled in tight throughout the exercise so that your back doesn’t arch like a swaybacked horse; otherwise, you’re begging for a lower back injury.
• DO bring your arms to a full extension.
• DON’T lock your elbows at the top of the arm extension.
• DON’T do the dreaded head bob. That’s when you dip your head toward the floor without moving any other part of your body. Talk about a giant pain in the neck!

Other options
Wall push-up (easier): Stand a few feet away from a wall and place your palms flat on the wall slightly wider than your shoulders. Bend your elbows and lean into the wall. Then press yourself away from the wall by straightening your arms.
Incline push-up: This version is easier than the modified push-up but harder than the wall push-up. Follow the same setup as the basic version of this exercise, but place your hands on top of a step bench that has two or three sets of risers underneath.

Military push-up (harder): Lie facedown with your legs straight out behind you. Bend your elbows and place your palms on the floor a bit to the side and in front of your shoulders. Straighten your arms and lift your body so you’re balanced on your palms and the underside of your toes. Tuck your chin a few inches toward your chest so your forehead faces the floor. Tighten your abdominals. Bend your elbows and lower your entire body at once. Instead of trying to touch your chest to the floor, lower only until your upper arms are parallel to the floor. Push back up.

Negative push-up (easier): This version is harder than the modified push-up but easier than the military push-up. Only perform the lowering phase of the military push-up. Slow the movement down and try to lower yourself in five counts. Lower your knees to the ground and follow the modified version when you push yourself up.