Push-ups are body weight exercises utilized to strengthen your chest muscles, upper body and core. One of their benefits is that they require little space to complete and can be performed without the use of equipment. These exercises recruit and activate larger amounts of muscle fibers as compared to weight-bearing exercises, notes Critical Bench. This larger recruitment allows for more effective upper-body development. Push-ups can be completed in a variety of styles and can be adapted for the beginner and more advanced individual.
Modified Push-ups
This exercise is appropriate if you are in the beginning stages of developing your upper-body strength. Start on your hands and knees with your back flat. Walk your hands out until your palms are aligned with your shoulders. Place your knees on the floor in line with your hips and lean your upper body into a 45-degree angle while contracting your abdominals. Exhale and lower your body toward the floor, bending your elbows to 90 degrees. Inhale and return to the start position keeping your abdominals contracted throughout the entire movement.
Push-ups with Single-Leg Raise
This advanced exercise involves the incorporation of your entire body. Begin in a standard push-up position with your hands wider than shoulder-width apart, your core contracted and weight on the balls of your feet. Slowly lower your body into a push-up, bending your elbows to 90 degrees while lifting your left leg simultaneously. Return to the start position and repeat with the right leg. Keep your head in a neutral position throughout this exercise. The American Council on Exercise recommends contracting your glutes and quadriceps during the downward phase of this exercise in order to support your core.
Slow Push-up
This exercise is a progression on the standard push-up exercise. Begin on your stomach with your legs extended, toes pointed towards the floor and hands shoulder width-apart. Lifting your chest off the ground 6 inches, contract your core muscles and hold for 10 seconds. Raise the rest of your body into a standard push-up position and hold for 10 seconds, and then lower back to the beginning position without resting on the floor.
Stability Ball Push-up
Stability balls provide an unstable surface requiring large amounts of muscle fiber recruitment to adjust to the demands. Begin in a standard push-up position with a stability ball underneath your shins. With your hands shoulder-width apart, contract your core and perform a push-up. Your balance will be challenged due to the incorporation of the stability ball. Critical Bench recommends placing your shins toward the sides of the stability ball to assist with maintaining your balance.
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