If you left gym class swearing that you'd never perform another push-up exercise again, it's time to get back on that horse. Push-ups may target your chest and triceps, but they also engage your stabilizers and the muscles of your core, making them a phenomenal exercise for upper body strength-building. If you don't think you can pump out a series of clapping push-ups, that doesn't mean you should avoid push-ups altogether. Start with a less-challenging version and as you build strength, progress to a more difficult push-up.
Modified Push-Up
If you're just getting started with push-up exercises, or if you have a weak back or abs, learn to do a modified version. Kneel on the floor and place your hands on the ground. Walk your hands forward until your body forms a straight line from your head to your knees. Keep your palms and hands in line with your shoulders, but step your palms slightly out to the sides. Keeping your spine and hips straight, bend your elbows and begin lowering your torso toward the floor. When your elbows form a 90-degree angle, reverse the movement and return to the starting position. Continue the modified push-up 10 to 15 times.
Traditional Push-Up
Get in push-up position by placing your palms on the floor directly under your shoulders and stepping your legs behind you so that you're balanced on your toes. Form a straight line with your body from your heels to your head. You can step your palms out slightly to the sides for greater balance and comfort, if you choose. Bend your elbows and begin lowering your torso toward the floor. Keep your core engaged throughout the movement, preventing your back from swaying or your butt from sticking up toward the ceiling. When your elbows form a 90-degree angle, reverse the movement and return to the starting position. Perform eight to 15 repetitions.
Push-Ups on the Ball
You can perform two types of push-ups on a stability ball -- one with your legs on the ball and the other with your palms on the ball. Both versions will engage your core more intensely.
To perform the push-up with your hands on the ball, kneel on the ground with a stability ball directly in front of you. Place your palms on the top-center of the ball at a comfortable distance apart from one another. Keeping your chest directly over the ball, press down into the ball with your palms and step your feet out behind you until your body forms a straight line. Bend your elbows and lower your chest toward the ball, keeping your elbows in toward your sides as you bend them. When your elbows form a 90-degree angle, press through your palms and extend your elbows to return to the starting position.
When performing the stability ball push-up with your legs on the ball, start by kneeling behind the ball. Lie across the top of the ball and place your hands on the ground in front of it. Walk your hands forward, pulling your body across the top of the ball until your thighs rest on top of the ball with your palms on the floor directly under your shoulders. Keeping your body in line, bend your elbows and lower your torso toward the floor. When your elbows form a 90-degree angle, reverse the movement and straighten your arms.
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