Position your hands the same distance from the center of the bar, with shoulders vertically in line. Perform a push up by bending the elbows back or slightly out to the sides as you bring your chest towards the bar. Try to reduce the amount of movement of the rocker. Push through your arms back up to start. Keep your body in a plank position throughout.
Alternatively: use a bosu ball or wobble board for flat hand push-up.
