Push-ups are an effective and convenient upper-body exercise that can be performed almost anywhere and anytime. Used by professional athletes, military personnel, fitness enthusiasts, and schoolkids alike, push-ups are one of the most universally performed exercises. Push-ups will strengthen, tone, and shape the pectoralis major muscles of your chest, your shoulders, your triceps, the backs of your arms, and even your abdominal muscles.
Performing a Proper Push-Up
Step 1
Squat down and place your hands on the floor. Your fingers should be facing forward, your arms straight, and your hands shoulder-width apart.
Step 2
Keep your arms straight and walk your feet backward, until your legs are straight and your shoulders are directly over your hands.
Step 3
Make sure your head, heels, and hips form a straight line, and that your abs are tight.
Step 4
Inhale, bend your arms and lower your chest to within one inch of the floor. Make sure your body remains straight.
Step 5
Exhale, extend your arms, and push yourself back up to the starting position.
Tips and Warnings
- Focus on keeping your spine long when performing push-ups. This will stop you from rounding your back or letting your hips sag. If you want a more challenging push-up variation, try elevating your feet on a step or exercise bench. To make push-ups less challenging, bend your legs and place your knees on the floor.
- Allowing your hips to drop can put pressure on your lower back. Make sure you keep your abs tense to prevent this.
Things You'll Need
- Exercise mat
References
- "The Power of Pushups: Over 50 Types of Pushups for Developing Strength and Endurance"; Rodney C. Womack III; 2009
- "Boxing Fitness: A Guide to Get Fighting Fit"; Ian Oliver; 2007
- "High-Performance Sports Conditioning"; Bill Faran; 2001
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