The Modified Push-Up is a bodyweight strength training exercise that works the chest, shoulders, and posterior upper arms (triceps). The exercise is suitable for beginners.
Step 1: Assume a push up position on the knees with the body in a straight line from head to knee, feet/knees hip to shoulder width and hands 1.5-2x shoulder width. Brace the core and tighten the glutes. Press away from the floor to prevent the shoulder blades from winging.
Step 2: Lower the chest toward the floor through a maximum range of motion until the chest is a few inches off the floor or shoulders have reached elbow depth.
Step 4: Repeat. Maintain posture throughout. Keep the shoulders from elevating or rounding. Do not let the back round or arch or the hips sag or pike. Avoid letting the head jut forward.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider