Push-ups are an excellent, low-cost way to build upper-body strength. According to OneHundredPushups.com, push-ups are a basic exercise used to develop the chest and arm muscles. Push-ups stimulate the muscles of the chest, arms, back, shoulders and even the muscles of your abdomen, or core. They are simple to execute and provide strength and tone without building too much muscle bulk. Proper form is essential in the effectiveness of push-ups, including how you breathe.
Step 1
Lie face down on a flat surface (use an optional soft mat for safety). Tilt your head slightly upward so that your chin rests on the surface. Position your toes on the floor where they will be comfortable.
Step 2
Place your hands shoulder-width apart, palms down and fingers facing forward. Keep your elbows close to your body, or at a 45-degree angle.
Step 3
Push your body up from the surface until your arms are fully extended. Keep your back and knees straight while looking forward on a fixed object. Exhale as you push up.
Step 4
Lower your body in a controlled motion, bending only at the elbows. Again, keep your back and knees straight all the way down while looking forward. Inhale as you go down.
Step 5
Continue performing this up and down movement to the desired number of repetitions. Variations include performing a certain number of repetitions for a certain number of sets, or performing the exercise to exhaustion.
Tips and Warnings
- Keep your elbows close to your body, or at a 45-degree angle to stimulate the chest muscles. Elbows at a 45-to-90 degree angle will place more stress on your arms and shoulders. Variations in technique can augment your push-ups by targeting different muscle groups. Common variations include closed-grip push-ups done by placing your hands closer together, inclined push-ups done by elevating your legs on a stability ball or bench, or slowing the tempo of the exercise. Use push-up handles for added difficulty. According to Gain Weight Muscle Fast, push-up handles decrease the stress on your hands and offer a greater range of motion.
- Always consult with your physician before starting an exercise program. If you experience any pain or discomfort during the exercise, stop immediately and seek medical attention. Bad form can compromise the effectiveness of the exercise and may cause a strain injury. Have someone watch your form, or consider using a mirror.
Things You'll Need
- Flat surface
- Soft mat (optional)
- Comfortable clothing
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