Push-up is an excelent body-weight exercise that doesn’t require any equipment and can be done anywhere. However, many people feel intimidated by it and end up missing the opportunity to work out  many muscle groups at once in a few minutes.

Its initial position  is the plank, in which the body is in a straight line from head to toe. To get into a plank position, start by lying down facing the floor with hands on the ground outside your shoulders. Bring the shoulder blades together to activate the back muscles, engage your core, lift your body from the floor, straightening your arms, and push your heels back to activate your glutes and legs. Practice holding the plank for 30-second intervals, in order to build the core strength that is necessary when performing push-ups.

Watch this video for basic tips for performing perfect push-ups.

Push-up 101


Carla Torres is an AIF Master Trainer based in Rhodes, NSW. Her mission is to promote exercise, proper nutrition and healthy habits as a way to empower individuals to make decisions leading to better quality of life.