Multi-joint, or compound, exercises involve more than one muscle at a time. A squat is a good example. The glutes, quadriceps, hamstrings, abs and calves all get worked simultaneously. Push-ups qualify as compound exercises because they work the pectorals, triceps and deltoids all at the same time. A good workout requires nothing but the body and a few tools.
Stretching
When you do push-ups, you are forced to activate multiple joints and muscles in your upper body. If you simply get down on the floor and start cranking out push-ups, you run the risk of getting an injury. Before you work out, perform six to 10 dynamic stretches. These are performed in motion and they are effective at reducing muscle stiffness, which is thought to increase the likelihood of muscle tears according to the Sports Fitness Advisor website. Do stretches like alternating toe touches, reverse lunges, side rotations, shoulder shrugs, arm circles, arm crossovers and forward bends.
Types
The chest consists of the pectoralis major and minor. When you do conventional exercises with weights, the goal is to work these muscles from various angles to achieve full recruitment. The same holds true with push-ups. Perform decline push-ups to target your upper chest, incline push-ups to target your lower chest and conventional push-ups to target the middle part of your chest.
Features
Proper form is of utmost importance with your push-ups. Each type of push-up is performed in the same way, except your body is at a different angle. To do conventional push-ups, lie on your stomach with your hands slightly wider than shoulder-width apart and your feet together behind you. Carefully push yourself up until your arms are fully extended and you have a straight line from your shoulders to your heels. You will have to contract your abs to do this. Maintain a straight back as you lower your body down. Stop when your chest is about a fist-width from the floor, push yourself back up and repeat. Pushing through the heel and outside surface of your palm provides greater force in your press and stability to your shoulders, according to the American Council on Exercise. Perform decline push-ups with your feet elevated on a chair or bench, and do incline push-ups with your hands on the chair and feet on the floor.
Time Frame
When you first start doing push-ups, aim for eight to 10 repetitions and do four or five sets. Once this becomes easy, progressively increase your reps to a point that you can do 15 to 20. A good way to do this is by adding one or two push-ups to your sets every week. Work out three days a week on nonconsecutive days.
Considerations
After you are able to easily do 15 to 20 reps with your sets, consider adding resistance to your body to make your push-ups more difficult. The best way to do this is by wearing a weighted vest. These range in weight from 1 to over 80 lbs. and you can easily adjust them by sliding small weights into slots. You can also have an assistant lightly hold a weight plate on your back as you do push-ups.
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