Prepare a sturdy or stacked box. Place your hands on the box, spreading out across your shoulders.
Stretch each leg back, keeping a moderate distance from the soles of your feet so that your body forms a straight line from your head to your heels. Tighten your abs, keeping your head and neck neutral.
Slowly bend your elbows, creating an angle of about 45 degrees from your torso, lowering your chest as close to the box as possible but still keeping the correct position. Avoid reaching your arms too wide, hamstring, khuding or curving your back. The goal is to gradually increase strength to be able to lightly touch the chest into the box, however, the correct posture is more important than the low position when lowering the body.
Use your hands to push you up, back to the starting position.
You can include box push-ups in your workout routine 1-3 times a week. arrange push-ups on days that are not consecutive, so that your muscles have enough time to rest, recover, and develop better.
per session, do 3 sets of 5-10 reps. If you can't do traditional push-ups properly, start with push-up variants that suit your physical strength.
