Push against the wall
The exercise is suitable for beginners or those who need to reduce pressure on wrists and shoulders.
Stand up straight, about arm length apart from the wall. Place both arms shoulder-width apart on the wall, tighten your abdominal muscles and keep your body straight. Bend your elbows to lower your chest towards the wall, then push yourself back to your starting position. Perform slowly and control your movement.
Basic push-ups
Start in a high plank position, 2 hands placed right under your shoulders, body forming a straight line from head to heel.
Bend your elbows, lower your chest near the floor while keeping your body straight. Then, use force from your hands and chest to push your body back to its original position, straighten your arms.
Diamond-shaped push-ups
This variation focuses more on the back of the arm and inner chest. Hold the plank posture high, placing both hands close together so that the index and thumb form a diamond shape under the chest. Bend your elbows close to your body when lowered, then push yourself back to the starting position.
Push-ups downhill
The exercise increases the intensity of the difficulty, impacting more strongly on the shoulders and upper chest. Get into a push-up position with both legs placed on a bench or a solid surface, two hands down to the floor shoulder-length. Bend your elbows to lower your chest closer to the floor, then press your palms hard to lift your body back to its original position.
