1. Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the surface, with your feet on the ground behind you.

2. Make sure your body is in a straight line from your head to your heels, with your core engaged and your glutes squeezed.

3. Slowly lower your body towards the bench, bending your elbows and keeping them close to your sides.

4. Once your chest reaches the bench, push yourself back up to the starting position, straightening your arms.

5. Repeat for the desired number of reps.

1. Begin in a push-up position with your hands placed shoulder-width apart on the ground and your feet together.

2. Slowly walk your feet towards your hands until your hips are raised up in the air, and your body is in an inverted V-shape.

3. Lower your body towards the ground by flexing your elbows until your head almost touches the ground.

4. Push yourself back up to the starting position, using your arms and shoulders.

5. Repeat for the desired number of reps.

1. Position yourself on your hands and knees, hands positioned slightly less than shoulder-width.

2. Lower yourself down so that your elbows rest on the floor, positioned beneath your body, palms facing down.

3. Lean forward. Your bodyweight should be supported by your elbows.

4. Extend your elbows and push your body off of the floor. Contract your tricep muscles.

5. Flex your elbows and lower your body to the starting position. Repeat for the desired number of repetitions.

1. Stand upright with your knees slightly bent.

2. Place your hands together in a praying position in front of your chest. Your elbows should be pointing out to your sides and your fingers pointing ahead of you while pushing tightly against each other.

3. Slowly move your hands outward, away from your body, so that your arms fully extend while still positioned together and pushing tightly against each other.

4. To feel this movement to its highest extent, you want to be pushing your hands together as tightly as possible. You can try putting a weighted plate between your hands to increase the difficulty.

5. Bring your wrists back in toward your chest.

1. Begin on your side on the floor, bodyweight supported by your elbow, which should be positioned just beneath your shoulder. Your other arm can rest on your hip/abdomen.

2. Engage your tricep muscles, drive your forearm into the ground, and push yourself up until your hand is on the floor, supporting your bodyweight.

3. Slowly lower your arm down to starting position, with elbow on the ground.

4. Complete prescribed number of reps on one side before switching to the other side.

1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line from head-to-toe. Lower yourself down to your forearms.

2. Engage your core, glutes, and leg muscles to hold the position, ensuring your hips are neither too high nor too low.

3. Keep your neck aligned with your spine and your gaze towards the floor.

4. Hold the plank for the desired duration, maintaining proper form and breathing rhythm.