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1. Lie face down on the floor with your head neutral (aligned with the spine). Keep the lower half of your chest, abdomen, pelvis, and quads touching the floor. Your ankles should be flexed so that your toes (not the top of your feet) are touching the floor.

2. Contract or create tension in the abs, glutes, and quads.

3. While keeping everything tensed, take your hands off the floor, and pull your shoulders back. Imagine doing a barbell row.

4. While keeping the upper back, abs, glutes, and quads tight, bring your hands back down to the floor and push yourself back up. If your goal is to build muscle, you should do the first quarter of the movement under control to maximize chest activation.

5. Push until your arms are fully extended and locked. At the top, your body should be at a downward angle but in a straight line with the head, shoulders, hips, knees and feet aligned. To increase pec activation even more, at the top try to bring both hands inward and squeeze for two seconds.

6. Slowly lower yourself back down to the starting position. – Christian Thibaudeau

The key to improving mobility and relieving overly tight contractile tissues is to perform the best bang-for-your-buck exercises with a slow, controlled tempo while using as much weight as you can safely handle. To up the ante, you can add in a brief isometric hold in the bottom position. This is one of those exercises.

This exercise encourages scapular upward rotation while enabling you to get a deeper stretch in the bottom position. Execution is crucial, and tempo is the key. The last thing you want to do is lose tension in a vulnerable position and put your shoulders at risk.

Place your hands slightly wider than shoulder-width apart and maintain a 45 to 60-degree angle with your elbows. Your goal should be to find a synergistic balance of stiffness, stability, and mobility. – Charlie Gould

This push-up complex has a shoulder emphasis. It’s a good opportunity to gain some upper body strength and size, while bringing out your inner yogi. A few sets of these at the end of your next upper body workout would be a great way to finish.

Here’s what to do:

A1. Pike Push-Up – 6-12 reps
A2. Reverse Yoga Push-Up – Go to failure
A3. Yoga Push Up – Go to failure.
Aim for 2-3 sets.
– Gareth Sapstead