Push-ups develop your triceps, shoulders and chest muscles and are an effective body-weight exercise that can develop muscular endurance, muscle tone, strength and power. There are many variations of push-ups, from wall push-ups--the easiest of the push-up variations--to handstand push-ups--arguably the most challenging. Three-quarter push-ups, sometimes called girlie push-ups or hands and knees push-ups, allow both women and men to bridge the gap between wall push-ups and regular push-ups performed on the toes.
Step 1
Bend down and kneel on your exercise mat. If you are uncomfortable, fold your mat to increase the thickness of the mat beneath your knees. Flex your ankles so the balls of your feet are pressing into the floor.
Step 2
Keep your arms straight and walk your hands forward as you simultaneously extend your hips and knees. Continue moving your hands forward until your hips are fully extended and your hands are directly beneath your shoulders. Keep your core muscles--your abs and lower back--tense. Your head, hips and knees should form a straight line, and your palms should be flat on the floor with your fingers pointing forward.
Step 3
Inhale, bend your arms and lower your chest toward the floor. Do not allow your back to arch or your hips do move out of alignment. Keep your neck long, your chin tucked in slightly and look down toward the floor. Lightly touch the floor with your chest or, if preferred, stop around 1 inch above floor level.
Step 4
Exhale and extend your arms. Push back up to the starting position, but stop just short of locking your elbows completely. Check your alignment and then perform another repetition. Continue for the desired number of reps.
Tips and Warnings
- Position your hands wider than shoulder width to emphasize your chest muscles or less than shoulder width to emphasize your shoulders and triceps.
- Avoid holding your breath when you perform push-ups, which can elevate your blood pressure.
Things You'll Need
- Exercise mat
References
- "The Power of Pushups: Over 50 Types of Pushups for Developing Strength and Endurance"; Rodney C. Womack III; 2009
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren; 2010
- "The Body Sculpting Bible for Women"; James Villepigue, Hugo Rivera, Robert Kennedy and Nicole Rollolazo; 2006
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