Wave push-up

1. 1Set up in a high plank with hands slightly wider than your shoulders, fingers forward, feet about hip width, and your body in one line from heels to head.
2. 2Bend your elbows and lower your chest toward the floor between your hands, breathing in as you descend.
3. 3At the bottom, shift your chest forward and slightly up, drawing your shoulders over your hands as your hips settle a little lower, so the movement traces an arc rather than a straight line.
4. 4Press the floor away and reverse the same arc, pushing your chest back and your hips up until your arms are straight and your body is back in one line. Breathe out through the press.
5. 5Keep the motion smooth and continuous for the whole effort, and stop lowering at the depth where you can still control the forward shift.

• The hips sag and lead the movement, so the lower back takes the load.

  →Fix: Squeeze your glutes and brace your middle so the chest travels through the arc while the hips stay high enough to keep a straight line at the top.

• Rushing the wave into a bounce off the floor.

  →Fix: Slow the descent and move deliberately through the forward shift, keeping tension in your arms the whole time.

• Elbows flaring straight out to the sides at the bottom.

  →Fix: Point your elbows back at roughly forty five degrees from your body so the shoulders stay in a stronger position.

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