The push-up may be one of history's oldest exercises, but that doesn't mean you're performing it the right way. The push-up is an exercise that might seem so simple that anyone can perform it easily with very little consideration of form or timing. This misconception can take an excellent exercise like the push-up and turn it into something that is at best inefficient and at worst dangerous. Get the most out of your push-ups through proper execution.
Body Position
Step 1
Lie on the floor face down. Place your hands palms down on the floor just outside your shoulders.
Step 2
Place your feet either at the midline of your body or at shoulder width depending on comfort.
Step 3
Keep your body in a perfect line from the neck to heels throughout the exercise.
Step 4
Keep your eyes looking straight down to keep your head from moving.
Execution
Step 1
Extend your arms but don't lock your elbows to extend the contraction of your chest muscles to begin the push-up.
Step 2
Lower your upper body by bending your elbows at least until your arms fold at 90 degrees, or as far as you can depending on flexibility and range of motion.
Step 3
Use an explosive motion to drive your body back to the starting position by flexing your chest muscles. Repeat until you are unable to continue with proper form.
Timing
Step 1
Allow your body two seconds to drop from the top, extended elbow position to the bottom, folded elbow position.
Step 2
Pause briefly.
Step 3
Allow yourself two seconds to return to the starting position, for a total of four seconds per push-up.
Breathing
Step 1
Breathe in as your body drops from the top position to the bottom position.
Step 2
Breathe out while ascending back to the top position.
Step 3
Maintain this breathing pattern to maintain proper oxygen levels, which will help you get the most out of your workout.
Tips and Warnings
- Locking your elbows at the top phase of a push-up not only disengages your chest muscles, it places unneeded strain on your elbows. For variation, try doing push-ups with your feet elevated, which emphasizes your upper chest, or with your hands elevated, with works the lower chest more. Accessories like push-up handles or suspension straps can be implemented to increase the challenge and potentially the results of performing push-ups.
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