Different Positions For The Perfect Push-up

The way in which you position your hands, legs and torso during a push-up exercise can influence the muscles you challenge and the effectiveness of the movements. It can even raise or cut your risk of injury. Push-ups can be a demanding exercise, so if you're just starting out, work up from beginner modifications.

Standard

The proper form for a standard push-up calls for legs close together and hands a few inches wider than shoulder-width apart. The torso and back must be flat, in a straight line with the legs. The body must be lowered until the upper arms are parallel to the ground, then raised until the arms are completely straight again.

Hand Placements

The Navy's suggested hand placement is the standard for push-ups, but common variations involve placing the hands out wider, arranging them in a narrow stance or staggering them with one in front of the other. The narrow and extra-wide stances can limit range of motion and may put more pressure on palms than a standard hand position, according to research published in the "Singapore Medical Journal" in 2009. However, according to a 2005 article in the "Journal of Strength and Conditioning Research," a narrow-based hand position may result in greater muscle activation in pectorals and triceps.

Leg Placements

Leg placements can also vary during push-up exercises. Many people find it's most comfortable to keep their legs about shoulder-width apart while doing push-ups. Moving the legs together makes the movement more challenging. Beginners may find it's easiest to keep the legs wide, at about the same width as the hands, or to drop lower to the ground and do push-ups from their knees to limit demands on the hands and shoulders.

Elevation

Research is divided on whether elevation makes a significant difference in push-up muscle activation. In a study measuring the effectiveness of an elevated push-up aid, the American Council on Exercise concluded that elevated push-ups allow for a greater range of motion, which can reduce stress on the wrist joints and further challenge chest, shoulder and upper arm muscles. However, in an evaluation of the same push-up aid, a MayoClinic.com team found in 2010 that the product did not produce any enhanced muscle activation, even though it did serve to elevate push-up position.

Considerations

Proper form is important when doing push-ups because it helps you guard against injury and get the most from the exercise. Although a variety of forms and positions are acceptable, it's always best to watch a fitness professional or personal trainer demonstrate proper technique before trying a move yourself. Finally, if any type of move is painful, stop and try a modification or another version instead.