Push ups help to develop the tricep muscles in your arms, the deltoids in your shoulders and your pectorals, or chest muscles. Because they require no weights or machines, push ups provide a convenient way to work out without gym equipment. By modifying regular push ups and trying different types of push ups, you can benefit from this exercise whether you're new to working out or you've been body building for years.
Regular Push Ups
To perform regular, or traditional, push ups, place your hands on the floor in line with your shoulders, with your arms straight and your legs fully extended behind you. Bend your elbows to lower your body until your chest touches the floor, then push yourself back up into the straight-armed position. Varying your hand placement redistributes your weight, working certain muscles more than others. To work your chest, place your arms wide apart. To work your triceps, place your hands closer together.
Modified Push ups
Modified push ups let you work your upper body even if your arms aren't strong enough for regular push ups. One option is the knee push up, performed with the knees on the ground, instead of with the legs straight out. You can also keep your legs straight, but place your feet on an object like a step, bench or exercise ball. Alternatively, keep your legs straight and place your hands on something. Start by performing push ups with your hands on a wall, then as you gain strength, move to progressively lower objects, such as a desk, chair or low step.
Challenging Push ups
For added challenge and variety, try doing half your usual repetitions of regular push ups with one arm and the remaining half with your other arm. To perform plyometric clap push ups, start in the regular push up position, push your upper body off the ground, clap your hands, then land on your hands again. For Hindu push ups, start with hands and feet flat on the floor and your legs wide apart. In one sweeping motion, lower your chest toward the floor, then at the low point, raise your head and chest up. Finally, push yourself back into the starting position. To vary your workout more, you can also try performing push ups in a handstand position.
Performance Tips
Throughout the push up, keep your body aligned and rigid without hanging your head or arching your back. Lower and raise your body in a smooth, controlled motion for optimal muscle training. Start with two sets of 15 repetitions and increase the number of sets as you gain strength, recommend fitness experts from the University of North Texas. Training your upper body with push ups alone can cause a strength imbalance, so mix up your routine with other upper body exercises like pull ups, rowing machine work and barbell rows.
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