1. Starting Position:
- Begin by placing a weight plate on your upper back. Ensure it’s secure and will not slide off during the exercise.
- Get into a push-up position with your palms placed slightly wider than shoulder-width apart on the ground. Your body should form a straight line from your head to your heels.
2. Body Positioning:
- Keep your feet close together or slightly apart for stability.
- Engage your core muscles to maintain a straight back and prevent sagging or arching of the spine.
3. Lowering Phase:
- Bend your elbows and slowly lower your chest towards the ground. Your elbows should track at about a 45-degree angle from your body.
- Lower your body until your chest is a few inches above the ground, or as low as you can go while maintaining good form.
4. Pushing Phase:
- Press through your palms as you push your body back up to the starting position.
- Focus on squeezing your chest and triceps as you rise.
5. Repetitions:
- Aim to perform 8-12 repetitions for a set. Rest briefly between sets before repeating.
6. Tips:
- Keep your head in a neutral position, looking slightly ahead rather than down.
- If you are new to this exercise, consider starting without weight to build strength and proper form.
- Gradually increase the weight as you become more comfortable and strong.
7. Safety:
- Ensure the weight is manageable before performing the exercise.
- If you experience pain beyond normal muscle exertion, stop the exercise immediately.
