Fist Push-Up

1. Starting Position:

   • Begin by kneeling on the floor.

   • Place your fists on the ground shoulder-width apart.

   • Your wrists should be straight, and your fists should be in line with your shoulders.

2. Body Positioning:

   • Extend your legs behind you, balancing on your toes.

   • Your body should form a straight line from your head to your heels.

   • Keep your core tight to maintain stability.

3. Lowering Phase:

   • Inhale as you slowly lower your body towards the floor by bending your elbows.

   • Keep your elbows close to your body as you descend.

   • Lower yourself until your chest is just above the ground.

4. Pushing Phase:

   • Exhale and push your body back up to the starting position by straightening your arms.

   • Focus on using your chest and triceps to drive the movement.

   • Ensure your body remains in a straight line throughout the movement.

5. Repetitions:

   • Aim for 5-10 repetitions to start, resting as needed.

   • Gradually increase the number of reps as you gain strength and confidence.

Tips for Beginners:

• If the standard fist push-up is challenging, you can perform the exercise with your knees on the ground for an easier modification.

• Focus on maintaining good form rather than completing many repetitions.

• Keep your head in a neutral position, looking slightly ahead of you rather than down.