Push-ups are an equipment-free way to get in shape. When you perform a push-up, not only are the muscles in your upper body working, but your lower body is also working to help keep your legs and trunk in a straight position. There are ways to vary push-ups to target different arm, chest and back muscles.
The Basic Push-up
The basic push-up is begun face down, on the ground, in a plank position. With your arms shoulder-width apart and hands flat on the ground, push up to the point your elbows are straight. At this point the only things touching the ground should be your toes and hands. Your back and legs should remain in a straight, flat line. Bend your elbows, allowing your body to lower a few inches off the ground, and then repeat as many times as you can. This will target all areas of your upper body.
Wide Arms and the Chest
To focus more on training your chest area, go through the same motion as in the basic push-up, but with your hands wider apart. The thumb sides of your hands should be in line with the outsides of your shoulders. In doing this, you will distribute your weight differently and force your chest muscles to do more of the heavy lifting.
Targeting Your Triceps
If bulging triceps are your goal, switch your hand position again, this time by bringing them closer together. Get your hands as close together as possible, even to the point where your thumbs and index fingers are touching. Another variation: instead of straightening your elbows completely, only straighten them halfway, to where you are rising up a few inches off of the ground. Repeating this motion will also provide an effective triceps workout because you're working those muscles past the point of fatigue.
Beginner Modification
If you're new to doing push-ups, keeping your body straight during the movements can be challenging. Start with your knees on the ground instead of your toes. This uses stronger muscles in the quads as opposed to smaller ones in the ankle and feet and will give you better balance. This technique can be used with all three arm positions and is a good starting point.
Push Up the Intensity
If you're seeking more intensity, raise your foot level. You can do this by placing your feet off of the ground even higher than your head by propping your toes on a nearby couch, yoga ball or chair. When you raise your foot level, you shift more weight toward your upper body, which in turn makes the push-up more difficult. In effect, it's like you're adding weight to a barbell.
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