Set your hands approx shoulder width apart, fingers facing forward and wrists stacked underneath your shoulders. Start in a high plank position and your body in a straight line. Keep your lower abs pulled in, tuck your butt under and squeeze your legs together. Lower yourself down into the bottom of a Push up actively hovering about 2 cm from the floor. Keep your lower abs pulled in, tuck your butt under and squeeze your legs together. Keep a straight line from your head to your toes (don't let your hips sag) and keep your elbows close to your body. Hold for your target time and repeat.

Perform Push Up Isometrics 2-3 times per week. Perform 3-5 sets of your target time. Each week aim to improve your form, making it more strict while aiming to add 1 second until you have completed a 15 Seconds Push Up Isometric to achieve the "Boss" level. Once you have completed the "Boss" level with good form, we recommend you move on to the next exercise. Come back at any time and attempt to master this exercise.

Performing Push Ups, although effective for building upper body strength, demands careful execution to minimize the risk of injuries, especially to the shoulders and wrists. It's important to exercise with caution and adhere to correct technique to guarantee a safe and productive training experience. To mitigate the risk of overloading joints and reduce the likelihood of injuries, adopt a gradual progression strategy. Prioritize mastering form before progressing to advanced variations.