Pushups: Place your palms firmly on the ground shoulders width and a half apart with your hands forward and your arms straight with a very slight bend in the elbow. Make sure that your hands are in line with your chest then straighten your legs out so that you are centered and your body parallel to the floor. Keeping the abdominal muscles tight and the back straight, slowly lower your chest towards the floor stopping just before it touches the surface. Press up again while maintaining your form keeping your eyes forward. The pace should be a 4 count down and a 2 count up.