Push-ups are a muscular endurance and strength exercise that can be done almost anywhere. Used to target the chest, arms and shoulders, this exercise is beneficial in any routine from beginner to advanced. Simple tips that change foot and hand placement can add or decrease intensity, allowing you to execute proper technique and reap the physical benefits while working out.
Regular Push-Up
Step 1
Start in the standard push-up position. Your arms should be slightly wider then shoulder width apart and fully extended. Keep your back straight while your toes are touching the floor or mat.
Step 2
Lower your body down slowly until your chin touches the floor or mat. Raise yourself by straightening your arms to full extension, or starting position. Continue.
Step 3
Bring your hand placement closer together by forming a diamond with your index fingers and thumbs to add intensity. Keep your elbows close to your body. This small change in form will help target the triceps more and decrease the stress placed on your shoulders.
Modified Push-Up
Step 1
Resume the standard push-up position, but drop your knees to the floor or mat. With your legs together and your back straight, use your knees as a pivot point.
Step 2
Bend your arms at the elbows to lower yourself, keeping your back straight and core tight. Slowly raise your body back to the starting position.
Step 3
Keep your movements controlled, and work toward progressing to regular push-ups. Use extra cushioning such as a thicker mat to limit knee pain while completing the exercise.
Wall Push-Up
Step 1
Stand about two feet from a wall, keeping your feet together. Place your hands flat on the wall. Your arms should be fully extended at shoulder level and slightly wider then shoulder width apart. Keep your back straight and core tight.
Step 2
Lean toward the wall using your upper-body strength, not your stomach. Go until your nose is almost touching the wall. You should feel a slight stretch in your calf muscles.
Step 3
Press against the wall until your arms are fully extended, returning to the starting position. Continue practicing the wall push-up until you can complete 20 to 25 repetitions. You should then be ready to advance to one of the other positions.
Tips and Warnings
- Breathe while completing push-ups. Inhale as you progress to the down position, and exhale on the hardest part of the exercise, as you press up extending the arms. Always keep your core tight by flexing your back and abdominal muscles. This will help keep good form and spine alignment. Keep good form. Once the appropriate form is lost, stop the exercise, rest and try again. Small changes in hand or foot placement can increase or decrease intensity. Add an unstable surface such as a medicine ball or stability ball to add more core work to the exercise.
- Individuals with serious arm or shoulder injuries should check with their health-care professional before completing such exercises. Alternate machines and exercises can be used for people who are unable to complete push-ups to help build strength in the same muscle groups.
References
- Ace Get Fit: Push-up
- "ACSM's Guidelines for Exercise Testing and Prescription"; The American College of Sports Medicine; 2006
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