Doing push-ups is an effective method of promoting muscle growth and endurance in the upper body. Besides targeting the pectoralis muscles of the chest, triceps and anterior deltoid, push-ups also engage the core muscles of the abdominal and back areas. Proper care must be taken in the execution of push-ups to reap maximum benefits. Improper body alignment and hand placement not only minimizes benefits, but also increases stress on the shoulder joints and lower back.
Step 1
Assume a face-down position on the floor or on top of a mat if performing the "knees down" version. Place hands approximately shoulder-width apart. Situate a rolled up towel on the floor directly beneath your chest. Place the feet together and support yourself on the balls of the feet and the palms of the hand. Arms are fully extended. Look straight down at the floor while maintaining proper alignment of the head.
Step 2
Bend the elbows and begin to lower the body down to the floor. Point elbows back towards the hips. Maintain a straight line from the back of the head to the feet. Avoid dropping the hips, pelvis, or legs to the floor before the upper body. Lower the body down to the point where the chest touches the towel. Avoid dipping the chest to the floor causing the hips to point upwards. Contract chest, triceps, and shoulder muscles and push back up to the starting position. Stop just short of completely locking elbows at the top of the move.
Step 3
Perform three sets of 10 repetitions, if possible. If you fatigue before completing the desired sets or reps, or if you lack the upper body strength to execute a push-up properly, opt for the modified version. Drop both knees to the mat. Use the same hand placement protocol as with traditional push-ups. Lift both feet off the floor with knees in a flexed position. Maintain a straight line from the back of the head to the back of the knees. Then execute the push-up as previously described.
Tips and Warnings
- Spread arms wider to emphasize more of the pectoralis and anterior deltoid muscles. Bring arms closer to the body to target the triceps muscles. Placing feet on an elevated object such as an exercise bench will increase the intensity of the exercise.
Things You'll Need
- Mat
- Towel
References
- "The New Rules of Lifting"; L. Schuler and A. Cosgrove; 2006
- "Strength Training Anatomy, Third Edition"; Frederic Delavier; 2010
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