Regular and elevated push-ups strengthen your core, shoulders and arms. They provide quick and easy exercises that can improve your fitness level. This is a basic skill used for whipping military recruits into shape. Don't overlook these classic exercises when planning your workouts.
Concept
For the basic push-up position, start with your arms slightly wider than shoulder-width apart and your feet together. Keep your body in line and your back straight. Lower down until your elbows are bent and your triceps are parallel with the floor.
With the elevated push-up, start with your feet on a bench or some type of elevated surface. Your hands should be on the floor and you should be facing downward, as you would with the basic push-up. Lower yourself down once again with your triceps parallel to the floor. According to Base Ops, "When practicing push ups, perform your exercises just as if you were working out with free weights--perform your pushups in sets and remember that repetition and increase in resistance and/or frequency are the best ways to challenge yourself."
Variations
The push-up itself can be modified if the proper form cannot be obtained. One option has the same basic structure as a regular push-up but is performed on your knees instead of your feet. This decreases the weight, making it easier to lower yourself down. The elevated push-up can be done on a yoga ball to increase difficulty or even on a higher surface. Raise one foot while doing the push-up and then alternate.
Benefits
Push-ups use your body's own weight to increase your strength. A basic push-up can be done anytime anywhere. It requires only a flat surface and a small amount of room. It targets your shoulders, arms, back and core muscles.
An elevated push-up requires only slightly more equipment--a flat surface to rest your feet on--such as a bench or a yoga ball. Elevating your feet uses gravity to redistribute your weight. This places more weight on your shoulders and increases the difficulty of the exercise. You will see quicker results from the elevated version, as well as an increase in strength.
Both variations are effective because challenging your muscles is key to continued strength building. According to Base Ops, you should "mix in some flat push-ups to make sure your chest gets a workout too." Doing only elevated push-ups will place more emphasis on your shoulder muscles.
Drawbacks
Push-ups can strain your shoulders and wrists. The elevated version increases the weight and adds to the strain. If any discomfort occurs, do not continue with the exercise. A bench or ball may not be readily available for the elevated push-up. Space may also be an issue for this exercise.
Considerations
If you have any shoulder injuries, be cautious when you do push-ups. After injuries, always start with the basic version before attempting the elevated or harder version. Consult a doctor before beginning new exercises, if you are injured or have previous injuries.
References
- Baseops.Net: Push Ups Improvement Program
- "The Women's Health Big Book of Exercises"; Adam Campbell; 2010
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