Push-ups not only help you strengthen and tone your upper body, but also engage secondary muscles in your lower body. Traditional push-ups and variations on the standard push-up work your inner pectorals, as well muscles in your abdomen, arms and shoulders. To get the most from push-up exercises, keep your ab muscles contracted, use controlled movements and avoid arching your back or letting your lower back sag.
Traditional Push-Up
The standard push-up works your inner pectoral muscles, as well as your upper and outer pecs. To get the form right, place your hands flat on the floor at shoulder-width distance with your fingers pointed forward or slightly inward, advises the American Council on Exercise. Fully extend your body, keeping your hips and knees straight. Position your feet together and point your toes toward your shins. During the downward movement, keep your head in line with your spine and maintain a straight body line. Go down slowly until your chest or chin touches the mat, letting your elbows bend outward rather than close to your body.
Modified Push-Up
The modified push-up is performed with knees bent rather than straight, and works your inner and outer pecs, as well as your triceps. Start the modified push-up with your hands and knees on the floor or mat, eyes facing the floor. Place your knees at a comfortable distance apart and your arms slightly more than shoulder-distance apart. Your lower legs are off the floor at about a 90 degree angle to your upper legs with your feet flexed. Maintain a straight back and use slow, controlled movement to lower your chin to the floor and push yourself back up to starting position.
Bent Knee Push-Up
The bent-knee push up, which works your pectorals, triceps and deltoids, is similar to the modified push-up, but your lower legs stay flat on the floor. Your hands should be shoulder-width apart and your back should stay straight. When you lower yourself to the floor, keep your elbows close to your body.
Wall Push-Up
To prepare for wall push-ups, stand slightly farther than arms length away from the wall with your hands on the wall at shoulder-width distance. Stand with your feet comfortably apart and maintain a straight line from your head to your feet. Bend your elbows outward as your lower your chin to the wall. Like most other push-up exercises, the wall push-up works your pecs and triceps.
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