Push-ups are a useful tool in the pursuit of physical fitness, as they require effort from the entire body. Muscle groups utilized in the push-up are the chest and triceps, with effort also being dispersed through the core, arms, upper back, and shoulders. When executed properly, the push-up can be incorporated with ease into a well-rounded fitness regimen and progressed gradually by adding creative variations to this basic exercise.
Push-up Preparation and Execution
Step 1
Lie face down on a flat surface or exercise mat. Place open hands flat on the floor and slightly wider than shoulder-distance apart. Slightly tuck your chin in to your chest as if to hold a tennis ball between the chin and the neck. Turn your toes under to create full contact with the toes and the floor.
Step 2
Tighten your abdominal muscles and glutes to form a strong plank position. Use your hands to push your body up and off the ground, leaving only your hands and toes in contact with the floor. Elbows are extended and chest is flexed.
Step 3
Keep your back flat, and gaze down toward the floor. Do not look around the room, as this can strain the cervical spine. Keeping the back flat and core engaged will ensure the lumbar spine is supported and safe. Lower the body, leaving only a 2-inch space between the chest and the floor using a controlled speed by flexing your elbows.
Things You'll Need
- Flat exercise surface
- Comfortable workout clothing
- Exercise mat (optional)
References
- "NASM Optimum Performance Training for the Health and Fitness Professional;" Michael A. Clark, et al; 2004
- American College of Sports Medicine
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