Yoga Mat (Optional)
1) Get in a push-up position. Keep your back straight and legs straight. Aim to not lift your butt in the air or slouch it down. You want to make a straight line from your head to your feet.
Position your hands at about the level of your lower chest. With either open palms or in a fist.
Do not fully extend your elbow and keep a slight bend - otherwise you are taking away the tension from your triceps and putting it on your elbow joint.
2) Slowly lower yourself towards the floor. Keep your elbows slightly flared away and keep your back straight.
Stop just before your chest touches the floor.
3) Push yourself up back to your starting position. Squeeze the chest once you return to your starting position to add extra strain.
This "kneeling method" can also be used in the form of a drop set.