To perform a perfect push up, you need to think about the following:
1. Position: Start by placing your hands shoulder-width apart on the floor, slightly wider than your shoulders. Your fingers should be pointed forward or slightly turned out.
2. Alignment: Ensure your body is in a straight line from your head to your heels. Avoid sagging your lower back or lifting your hips too high.
3. Engagement: Tighten your core muscles by drawing your belly button towards your spine. Squeeze your glutes and thighs to maintain stability throughout the exercise.
4. Descent: Lower your body towards the ground by bending your elbows. Keep your elbows close to your body and maintain a controlled and steady movement.
5. Depth: Lower until your chest is just above the ground, ideally reaching a 90-degree angle at your elbows. Avoid touching the ground or sinking too low.
6. Pause: Hold the bottom position for a brief moment, maintaining tension in your muscles.
7. Ascend: Push through your palms and extend your elbows, raising your body back to the starting position. Keep your core engaged throughout the movement and avoid arching your back.
8. Breathing: Inhale as you lower your body, and exhale as you push back up. Focus on breathing out forcefully to engage your core muscles and stabilize your body.
9. Repeat: Perform the same movement rhythmically and smoothly, maintaining proper form for the desired number of repetitions.
10. Progression: As you get stronger, you can challenge yourself by increasing the range of motion, trying variations (such as wide grips or diamond push-ups), or adding external resistance (e.g., a weighted vest or resistance bands).