In this series:
Push Up to Side Plank and Spider Man Push Up
Single Leg and Walk Out Push Ups
Plank Push-Up / Diamond Push-Up
Plank: Assume a low plank position with the arms at 90-degrees and your forearms, palms, and balls of your feet on the floor. Your feet should be shoulder width, your fingers spread wide, and your forearms parallel. Without shrugging your shoulders or sagging at the hips, shift your weight onto your left forearm and place your right palm flat on the floor below your right shoulder. Then, shift your weight onto your right palm, placing your left hand flat, and straightening both arms to assume a high-plank position. Reverse the movement and return to the low plank position. Repeat to the opposite side. Try 5-10.
Diamond: From an elevated push-up position, bring the tips of your thumbs and index fingers together making a diamond. Keeping your elbows tucked lower your torso until your chest lightly touches the backs of your hands or adapt without compromising form. Pause, then return to the elevated position. Try 5-10.
Classic Push-Up / Incline/Decline Push-Up
Classic: Assume an elevated plank position with your hands shoulder width apart, while contracting your core. Keeping your elbows tucked toward your body and your head neutral, inhale as you lower your torso until your chest is within a few inches of the floor. Exhale and return to the start. This exercise can be done with the knees on the ground. Try 5-10.
Incline: Assume an elevated plank position on a bench or stable device. Place your hands slightly wider than shoulder-width apart. Keeping your back flat and core engaged, lower your chest to within a few inches of the bench. Inhale down and exhale on the return. Try 5-10.
Decline: Use the same set up with feet together elevated on a low stable device, such as a box or bench. Perform the same push-up movement as on an incline or flat.