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.
