Although mostly focused on strengthening your chest, or pectoral muscles, the push-up also strengthens and defines your triceps. A push-up using correct form can give you the best workout possible and possibly avoid the pain and injury that may occur with improper form. As with other types of strength training exercises, when you regularly perform push-ups, you build larger amounts of lean muscle mass, which can help you with weight management.
Step 1
Lie face down on a hard surface. Place your legs between 8 and 12 inches apart. Align your hands even with your shoulders and place your palms flat on the floor. Keep your hands close to your upper chest. Keep your body rigid and push your body off the ground, and stop when you are suspended in air with just your hands and toes supporting your entire body.
Step 2
Look toward a spot about 1 foot in front of you to ensure correct form. Mentally picture tightening the middle core of your body in order to keep your body straight and in alignment from the top of your head to your heels. Tighten your core muscles to begin your first push-up.
Step 3
Bend your elbows, lowering your body toward the floor. Control the speed of your descent so as not to touch the ground with any part of your body as you get closer to the floor. Stop yourself when your right elbow, shoulder, back and left elbow are in alignment with each other.
Step 4
Stay in your lowered position for a brief moment to assess your alignment and prevent the common tendency to bounce back to the up position. Squeeze your abdominal muscles, engage your chest and arm muscles and lift your body back to the up position. Do not allow your buttocks or lower back to sag toward the floor.
Step 5
Hold briefly at the top of the push-up and lower yourself back down to begin another push-up. The U.S. Navy Physical Training Plan says if you are new at push-ups, do full-body push-ups for half of your repetitions and modified push-ups for the other half until you are strong enough to do a complete set of full-body push-ups.
Tips and Warnings
- Practice performing push-ups two or three days a week, stopping when your chest, arms or shoulders feel tired. Do three push-ups and rest for two minutes. Repeat the sequence several times. Limit your push-up training to a maximum of five times per week. Incorporate other forms of strength training to build your muscles equally.
- Consult with a physician before beginning an exercise program.
References
- MayoClinic.com: Strength Training: Get Stronger, Leaner, Healthier
- State of New Jersey: Physical Qualification Test (PQT) Exercise Information/Instruction
- Vanderbilt University: Exercises to Help You Improve Your Push-Up Form and Repetitions
- George Washington University: U.S. Navy Pre-Entry Physical Training Plan
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