Flat push-ups are common calisthenics exercises beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Follow these steps:
- Get on your hands and knees, with your arms positioned a little wider than shoulder-width.
- Extend your feet backward and straighten your body.
- Keeping your body straight and elbows slightly tucked in, inhale as you lower your chest to the floor by bending your elbows.
- Exhale as you reverse the motion and push your body back up to the starting position.