Both regular push-ups and chair push-ups involve aspects of the traditional plank movement and can be quite challenging. Start where you can and work up from there. If you find that you can do more than the recommended number, just be sure you maintain an adequate pace and do not rush.

Step 1: Stand in front of a stable chair or counter with your feet approximately shoulder-width apart. Place your hands on the edge of the chair/counter, then move your feet back until your entire body is angled about 45 degrees to the floor. You should feel your body weight loading onto your hands. Your arms should be straight and fully extended.

Step 2: Keep your head up and slowly bend your elbows to lower your upper body toward the chair/counter. Take one full second to perform the movement. Hold for one second, then push back up until your arms are straight. Take approximately 1 to 2 seconds to perform the movement in both directions.

Step 3: This counts as 1 repetition. Try to perform 3 sets of 15 repetitions.

It should go without saying, but please don’t knock your head on anything. Kitchen sinks and cobras both tend to strike when you get too close.

If counter pushups are too easy, you can progress to chair pushups for more of a challenge.