The push-up is a classic exercise that is often used as a fitness test. Push-ups can be done almost anywhere and don't require any special equipment. With push-ups, you use your own body weight for resistance and work muscles throughout your body. As you build strength, you can increase repetitions or try variations of the standard push-up.
Modified Push-ups
If you're just beginning an exercise program that includes push-ups, doing a perfect push-up from the start might prove daunting. In that case, build your strength and ability by doing modified push-ups. To do a modified push-up, the Mayo Clinic recommends getting on your hands and knees with eyes facing the floor. Put your hands slightly wider than shoulder width apart, and keep your knees apart. As you bend your elbows, lower your chest until your chin reaches the floor, then return slowly to your starting position.
Perfect Push-up
If you want to do a perfect push-up, strength coach Zach Even-Esh tells MensFitness.com that you should begin with your hands shoulder width apart on the floor and your legs straight behind you. Make sure your feet line up. If you're new to push-ups, keep your feet a couple feet apart for more support. For a tougher workout, put your feet together. Even-Esh says point your eyes toward the floor, but don't let your head bend forward. Keep your entire body in a straight line. Begin by tightening your abs and bending your elbows. Lower your body to the floor until your chest is about an inch from the ground, then press yourself up again. Don't let your bottom stick up or your hips sag.
Variations
Once you've mastered the classic push-up, Even-Esh says there are variations you can try to add variety and challenge to your routine. Try elevating your feet to add resistance. If you have a medicine ball, you can do a push-up by placing one hand on the ball to train shoulder stability. To do a plyo push-up, you push yourself up so fast that your hands come off the floor. When they do, clap in midair.
Muscle Groups
The Mayo Clinic notes that push-ups are a good weight-training exercise for major muscle groups. Push-ups strengthen the pectoral muscles in your chest. They also help to build the triceps muscles in the back of your upper arms. As you do push-ups, you should feel muscle tension in your back, abdomen and upper arms.
Common Mistakes
It's important to never lock your elbows while doing the exercise. Push-ups are intended to work your muscles---not your elbow joints. Stop at the top of your push-up before your elbows lock. Also, maintain a flat back. It's easy to let your bottom get out of alignment. And finally, don't forget to breathe. Breathe in as you lower your body, and exhale on the way back up.
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