How do I do a proper push-up, and how do I do more?

Start in a high plank with hands slightly wider than your shoulders and your body in a straight line from head to heels. Lower your chest toward the floor with elbows angled about 45 degrees from your body, then press back up. To do more, start with an easier version (hands on a bench or wall), do 3 sets two or three times a week, and lower the incline as you get stronger.

1. Set your hands. Place your hands slightly wider than your shoulders, fingers pointing forward.
2. Make a straight line. Squeeze your glutes and brace your core so your body is straight from head to heels.
3. Lower. Bend your elbows to about 45 degrees from your body and lower your chest until it's just above the floor.
4. Press. Push the floor away until your arms are straight, keeping the straight line.

A progression that works

Move to the next step when you can do 3 sets of 12 with good form.

1. Wall push-ups: hands on a wall at shoulder height.
2. Counter push-ups: hands on a kitchen counter.
3. Bench push-ups: hands on a sturdy bench or low table.
4. Floor push-ups: the full version.
5. Harder versions: put your feet on a bench, or pause for a second at the bottom.

Common mistakes

• Hips sagging: squeeze your glutes and brace.
• Elbows flared straight out: angle them back toward your ribs.
• Half reps: lower until your chest is just above the floor.
• Rushing: take about two seconds to lower each rep.

If your wrists hurt, try holding dumbbells or push-up handles so your wrists stay straight.