It looks like you've provided a detailed description of how to perform a proper push-up using a table or chair as an alternative. This is a great way to gradually build up strength and work on your push-up form. The instructions you've given cover the key points for performing the exercise correctly.

Here's a summary of the steps you've mentioned:

1. Setup: Position yourself at a table or chair, placing your hands shoulder-width apart and extending your arms. Your fingers should be pointing forward.

2. Elbow Position: Angle your elbows outward at about 30 degrees. This positioning helps to engage the chest muscles and prevent excessive strain on the shoulders.

3. Shoulder Blades: Pull your shoulder blades down and together slightly. This engages the muscles in your upper back and shoulders, providing stability during the movement.

4. Lowering Phase: Lower your body toward the table or chair in a controlled manner. Aim to bend your arms until they are at a 90-degree angle at the bottom position. Keep your body in a straight line from head to heels.

5. Pushing Phase: Push through your arms to raise your body back up to the starting position. Exhale as you push up.

6. Modification and Progression:

   • If the exercise is too challenging, you can perform wall push-ups by leaning against a wall instead of using a table or chair.
   • To make it more difficult, progress to performing push-ups on the ground. Start with your knees on the floor if needed and gradually progress to full push-ups on your toes as your strength improves.

7. Repetition: Repeat the movement for 10-15 repetitions, or as many as you can with proper form. Gradually increase the number of repetitions as you get stronger.

Remember to focus on maintaining proper form throughout the exercise to prevent injury and ensure that you're effectively targeting the intended muscle groups. Push-ups are a versatile and effective bodyweight exercise that can help build upper body strength, particularly in the chest, shoulders, and triceps. If you're new to exercise or have any existing medical conditions, consider consulting a fitness professional or healthcare provider before starting a new exercise routine.