The most effective fitness move according to a trainer

cAll this is a symptom midnight Album release or Everything is good Short films, but lately, I’ve decided there’s no emotional landscape that can’t be enriched by Taylor Swift. (What do they say on Twitter? “My opinions are my own.”) Just as Swift graces every airwave, Spotify playlist and concert venue she enters, trainers say there’s no workout that can’t improve on a classic push-up. And soon you will know why “all is very well.”

“Push-ups are an effective bodyweight exercise,” says trainer and corrective exercise expert Tatiana Lampa. “It’s a true test of how well you can push your weight off the ground with good form. It’s also a great way to get your heart rate up.”

A truly full-body workout, push-ups target your chest, triceps, shoulders and core for a full movement pattern that—let’s face it—is as challenging as it gets. Below, Lampa breaks down how to do push-ups step-by-step. Sadly, there’s no short film featuring Sadie Sink and Dylan O’Brien, but we’ve included a push-up demo courtesy of Well+Good’s YouTube series the right way. And hey, is that something?

How to do push-ups: The most effective fitness move according to trainers

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1. Start in a plank position with your shoulders directly over your wrists and your middle fingers pointing straight ahead. Your hands should be mat-width apart, so make sure they’re not too narrow.

2. Keeping a straight line from your head to your heels, lower yourself straight down to the ground, but don’t touch it. Let your chest hover an inch or so above your mat, then push back into plank. Tuck your elbows in for tricep push-ups or keep your elbows slightly away from your torso for normal push-ups.

To make exercise easier: Keep your knees on the floor and tuck your ribs in as you lower to the ground. Or, alternatively, you can place your feet on a stable surface (such as a chair or table) and complete your push-ups from there.

To make the exercise harder: Lampa recommends trying a hand-release push-up. As you land, touch your entire body down and release your arms. Place your hands on the floor and push back, keeping your core engaged as you do so.

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