The push-up is an effective exercise activating most of the muscles of your body. Your pectoral, anterior shoulders and your triceps muscles are strongly engaged during a push-up. The muscles of your abdomen, lower back and your legs must also work to maintain a straight line in your body as you do push-ups. Increase the intensity of the push-up by including push-up variations in your routine. Elevate your toes higher than your chest or secure an exercise band behind your chest when you do push-ups to make it more difficult.
Step 1
Place your hands flat on the ground and slightly wider than your shoulders. Your hands should also be in a straight line with your shoulders. This ensures you use mostly your chest muscles not your triceps.
Step 2
Balance on your toes or your knees. If you are unable to do push-ups on your toes then do push-ups on your knees. Your toes must still remain in contact with the floor if you are doing push-ups on your knees.
Step 3
Suck your navel toward your spine to maintain a flat back. This helps you maintain a straight line in your body throughout each push-up.
Step 4
Keep your eyes on the floor. Do not bend your head back or your will compress the muscles of your back, tiring too quickly. Do not let your head drop or your will strain the muscles behind your neck.
Step 5
Breathe properly. Inhale as you lower your body then exhale as you push back up. When you are near fatigue, exhale through clenched teeth to increase the pressure in your abdominal and chest cavities. The slow release of pressure as you exhale while help do a few more push-ups even though you are very tired.
Step 6
Bend your shoulders and your elbows to lower your body until you are two inches from the floor. Your arms should be parallel to the floor with your body in a straight line. Contract your muscles to push yourself back up then repeat.
Tips and Warnings
- Increase the distance of your hands to work your pectoral muscles at a different angle. The closer you bring your hands together, the more your triceps are engaged. Do progressively heavier bench presses to increase your strength so you can do more push-ups. If push-ups hurt your wrists, set a barbell at the base of a squat rack; wrap your fingers around the bar then do push-ups.
- Stop doing push-ups when you are extremely fatigued. Once you lose correct form, you may sprain your muscles or strain your joints. Take a break for one to three minutes before doing another set of push-ups.
References
- “Personal Trainer Manual”; American Council on Exercise; 1997
- “Strength and Conditioning Journal”; Bodyweight Training: A Return to Basics; Jeffrey Harrison and Paul Sorace; April 2010
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