A push-up is a classic muscle-building move that tones the arms, chest, the front of the shoulders and the triceps. According to "The New York Times," a 40-year-old man should be able to perform 27 push-ups and a woman should perform 16. If you can't achieve this number right off the bat, work your way up. Whether performed on the toes or as a modified push-up on the knees, practicing proper form is vital to protecting your back and neck from strain. Once you know the proper form, you can perform this weight-bearing exercise almost anywhere.
Step 1
Get in a kneeling position, then bend forward and place your hands on the floor, slightly wider than shoulder-width apart. Keep the fingers loosely (not locked) together and point them straight forward. Your arms should be straight, but not locked at the elbows.
Step 2
Step your legs back, one at a time (for a full push-up). Your feet should be closer than shoulder-width apart, but not locked together at the ankles and your body should make a straight line. Look at yourself in a mirror to ensure that your bottom is not in the air, your back is not curved and your shoulders are not sloping in.
Step 3
Perform a modified push-up, by crossing your feet at the ankles and keeping your body in a straight line---much like the posture in Step 2. Keep your head as part of this straight line---don't let it dip below your shoulders.
Step 4
Inhale while your lower yourself to the floor. Your goal should be to almost---but not quite---touch your chest---not your head---to the ground. As a general rule, stop the motion when your elbows reach a 90-degree angle.
Step 5
Exhale as you push back upward. Maintain the same straight-line form and don't lock your elbows as you reach the top of your push-up.
Step 6
Before repeating, check your form to make sure you haven't shifted after the effort of the first push-up.
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