MEN: (Regular Push-Up) Start with a straightarm position with hands on the floor and shoulders over the hands, legs fully extended. Lower the body by bending the elbows until the chest touches the mat and then push up to the starting position (straight-arm).
WOMEN: (Modified Push-Up) Start with the knees bent and the hands on the floor with the shoulders directly over the hands and the arms straight. Direct the female to walk forward with the hands until she is resting on the front of the thighs and the legs from the hip to the knee are at about a 45 degree angle. Lower the body by bending the elbows until the chest touches the mat and then pushes up until the arms are straight.