A staple for many exercise regimens, the push-up should be done correctly in order to reap the benefits of this basic exercise. This exercise can be performed anywhere, and can be thrown into any exercise circuit, strength training or endurance training workout. The American College of Sports Medicine and the Army both have standardized instructions on how to execute a proper push up.
Form
According to the American College of Sports Medicine and the U.S. Army, a push up should start in the up position with your arms extended. Place hands shoulder width apart and straighten your body. Balance on your toes and hands. Keep your abdomen and back tight to restrict your hips from sinking to low or raising to high.
Descent
During the descent you should maintain a straight body. According to the American College of Sports Medicine standards, you should descend as if you were attempting to place your chest in between your hands. Lower yourself until your chest is within 2 to 3 inches of the ground or touching. The requirements for an Army push up direct that you lower yourself until your upper arm is parallel to the ground.
Return
Return the body in a controlled manner while maintaining a straight body position. You should end at the same position in which you started with your arms extended, elbows locked out and on your toes. Your hand should not move once you reach the top of the push up. Keep your elbows from flaring outward during the push up.
Modification
A push up requires significant upper body strength in order to complete multiple reps. Modified push ups allow individuals with weaker upper body to work up to completing a standard push up. There are a few variants to a standard push up, but the American College of Sports Medicine recognizes the guidelines of knee push ups. For the knee push up, start with your knees in contact with the floor instead of your toes, and they should be flexed at a 90-degree angle with your ankles crossed. Your arms are fully extended at shoulder-width apart, and your shoulders, back, hips and knees are in a straight line. Come down to a point until your chest is within 2 to 3 inches of the ground and return to the starting position.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle, Roger W. Earle; 2008
- "ACSM Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2009
Member Comments