Elevated Push-Up Instructions
1. Equipment Needed:
- Two sturdy objects (such as small boxes or dumbbells) that can support your body weight and are approximately 12-18 inches high.
2. Starting Position:
- Place the two boxes or elevated objects on the ground shoulder-width apart.
- Kneel in front of the boxes and place your hands on top of them, ensuring your wrists are aligned with your shoulders.
- Extend your legs back until your body forms a straight line from your head to your heels. Your feet should be touching the ground, and your body should be in a plank position.
3. Body Alignment:
- Keep your neck neutral by gazing slightly forward, not allowing your head to hang or lift too high.
- Engage your core muscles to maintain stability and prevent sagging or arching of your lower back.
- Your feet can be together or slightly apart depending on your comfort.
4. Movement:
- Inhale as you bend your elbows and lower your chest toward the boxes. Keep your elbows at about a 45-degree angle from your body to protect your shoulders.
- Lower until your chest is just above the boxes, ensuring your body remains straight throughout.
- Exhale as you push through your palms to raise your body back to the starting position. Fully extend your arms without locking your elbows.
5. Repetitions:
- Aim to complete 8-12 repetitions for 2-3 sets, depending on your fitness level. Rest for 30-60 seconds between sets.
6. Tips for Success:
- Start with a comfortable height for the boxes that allows you to maintain good form.
- If you're new to exercising, consider modifying the push-up by lowering the height of the boxes or starting on your knees until you build strength.
- Focus on controlled movements, keeping a steady pace throughout the exercise.
