Kneeling pseudo push-ups

1. 1Kneel and place your hands on the floor level with your waist or slightly lower, fingers turned out a little, arms straight. Keep your knees on the floor and form a straight line from knees to head, with your hips pushed forward rather than sitting back.
2. 2Lean your shoulders forward so they sit ahead of your hands. Hold that lean throughout: it is what makes the movement work.
3. 3Bend your elbows and lower your chest toward the floor, keeping your elbows tracking back along your ribs rather than flaring wide. Breathe in as you lower.
4. 4Press the floor away and return to straight arms without letting your shoulders drift back behind your hands. Breathe out through the press.
5. 5Keep the effort steady and controlled, and stop lowering at the depth where you can still keep the forward lean and a flat back.

• Hips sag or the lower back arches as the shoulders lean forward.

  →Fix: Squeeze your glutes and brace your middle so knees, hips and head stay in one line.

• Shoulders slide back over the hands during the press, turning it into a normal kneeling push-up.

  →Fix: Fix your eyes on a spot a hand's length ahead of your fingers and keep it in view the whole time.

• Hands placed too far forward, near the chest or head.

  →Fix: Walk the hands down until they are level with your waist, where the lean and the shoulder load actually happen.

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