Pushups are one of the most popular forms of body-weight exercise. You can do them in nearly any location that is wider than the length of your body. Although pushups focus on the chest muscles, the triceps, shoulders, abs and even back see action, as well. When pushups are done in bad form, you can develop muscle imbalances and flexibility issues. When you do good pushups, you can have a well-built upper body. This can be achieved by following some key steps.
Step 1
Get on the floor. The first thing you want to do is lie on the floor on your stomach. Place your hands directly under your shoulders with your palms facing forward. Your toes should be curled under and your knees should be touching the floor.
Step 2
Lift yourself up in the air. Proper body alignment is very important when it comes to doing a good pushup. Tighten your abdominal muscles, take a big, deep breath, and push yourself up in the air as you exhale. Your arms should now be fully extended. This is a straight-arm plank position.
Step 3
Perform your pushups. Once you are in your plank position, look slightly forward and slowly lower your body towards the ground by bending your elbows. Stop when you get about the width of your fist away, then push yourself back up.
Step 4
Be aware of your check points. Perform 10 to 15 reps of pushups, then take a rest. When you do them, make sure to always have your core tight, and always maintain a straight line from your heels to the back of your shoulders.
Step 5
Remember to breath properly. Breath control is very important when you are doing pushups. When you are lowering your body, inhale, and when you are pushing up, exhale. Take long breaths the whole duration of your lifting and lowering actions.
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