To avoid shoulder stress and injury, avoid placing your hands too far apart and try to keep your elbows close to your torso throughout the entire pushup motion. Approximately shoulder-width or slightly wider will enable you to keep your elbows relatively close to your torso during the pushup motion.

If doing pushups on your palms, try to lean some of your weight on your upper palms (near your fingers) to distribute the weight around the whole palm. If you don't it is possible that the concentrated weight at the point where your palm meets your wrist can become painful or injured. You may also do fingertip and knuckle pushups to vary things.

Always use controlled, smooth movements. Never rush or make abrupt movements.

Remember to BREATHE throughout the exercise. Inhale on the way down and exhale on the way up. Holding your breath is dangerous.

Take your time and rest frequently. In the contest we allow as many sets as you choose. Many sets of few repetitions will make it easier and will allow you to do more. Your muscles will need frequent rests to allow oxygen to replenish.

If you at any time feel pain or discomfort- STOP. Just enjoy yourself. We're glad that you will be there.