Push-ups on a flat bench

Press the load away from the chest on a stable path and control the return to a comfortable depth. Keep the shoulders and shoulder blades organized throughout the movement. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of abdominals, chest, shoulders and triceps; match resistance and range to a beginner level and never force a painful repetition. Make sure the bench is stable and that the shoulders, pelvis or feet do not shift during the set.