The push up is a great upper body exercise that strengthens the chest, triceps and shoulder muscles. Princess Margaret Cancer Centre Exercise Physiologist William Hilton provides step by step instructions on how to properly perform a push up while a model demonstrates the exercise. Variations of the exercise are provided for individuals of all fitness levels, including beginner, intermediate and advanced.

Required Equipment:
- Exercise mat
- Wall space

How to perform the exercise:
Tense your abs, and while breathing in, slowly lower your upper body towards the wall/mat by bending at the elbows. Make sure to keep your elbows pointing outward. Then, while breathing out, return to the starting position by pushing into the wall/mat through your palms making sure to avoid locking out your elbows at the top.

Key points to the exercise:
(Beginner)
- Use a sturdy wall
- Elbows pointing out
- Inhale towards the wall
- Exhale pushing away
- Avoid reaching the neck forward
- Avoid arching the low back

(Intermediate and Advanced)
- Bring chest 2-4 inches from mat
- Elbows pointing out
- Exhale lift body
- Inhale towards mat
- Avoid arching lower back
- Avoid hiking hips

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