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Push ups

Priority Muscles Worked: pectorals, triceps brachii and deltoids

Push-ups are a great workout for your upper body. Make sure the ankles, knees, hips, shoulders and head are all aligned. It is important to keep your elbows bent at all times so they do  not become locked. For beginners, the push-up can be performed on the knees which reduces the intensity of the exercise. See how many you can do in one minute!

Push Up 11. Start in a prone position with arms extended and feet in contact with ankles, knees, hips, shoulders and head in good alignment. Brace the abdominals and lower chest towards the floor by flexing at the elbow joints.


Push Up 22. Pause briefly and reverse the movement by extending at the arms and returning to the start position. The head and neck should be kept in a straight line, they should not be allowed to move around too much.