-Position your hand on an elevated surface like a bench or box shoulder-width apart and protract your scapula (move shoulders forward)

-Bend your leg at the knee, engage your core and glutes to prevent sagging

-Keep your lower back flat

-Lower your body by bending your elbows, keeping them close to your sides

-As you come down retract your scapula (think about squeezing a pencil between your shoulder blades)

-Lower until your chest nearly touches the ground

-Push back up to the starting position, extending your arms fully and protracting your scapula

-You can make the push up easier by increasing the angle at your hips and vice versa