Push-ups focus on the pectoral and triceps muscles for an effective upper-body move. Unlike expensive home gyms and barbell sets, push-ups require no special equipment, making them an affordable alternative for strength training. One challenge in doing push-ups at home is getting into the proper position and maintaining that position throughout the move. Correct positioning makes the move more effective.
Starting Position
An area with plenty of open space is ideal for a push-up. Place a mat on the floor for padding and to prevent slipping during the movement. Start on your knees and lean forward to place your hands on the mat. Leave about a shoulder's width between your hands. Your fingers should point ahead of you. Lift your knees from the floor to create a straight line with your body from head to toe. Tuck your toes under so they also point forward, leaving your ankles close to one another. Your arms should be straight so your body is completely off the floor. Tighten your abs, glutes and quadriceps to help maintain the straight line.
Position During Movement
The straight line of your body you achieved in the starting position should remain throughout the up and down phase of the push-up. Keep your head in line with your spine. Avoid any sagging or dipping anywhere in the body as you move. Avoid leading your body up with hips, instead keeping them in line with the rest of the body. Bend your arms at the elbows to lower your body toward the mat, touching it lightly with either your chin or chest. Straighten your arms to raise your body back to the starting position.
Modified Push-Ups
A traditional push-up takes a great deal of strength in both the arms and core muscles of the body. Those who aren't able to complete a push-up have the option of doing a modified position. In this push-up, your knees stay in contact with the floor, with a comfortable space between them. Your feet stay up in the air, with your legs creating a V-shape. Like the traditional push-up, you want to keep your body in a line without sagging or dipping during the move. Engage the core muscles throughout the exercise. Other modifications include doing push-ups against a wall or counter top. You can also place an exercise ball under your legs and perform the move as usual.
Tips
Your push-up position is more likely to weaken after several reps. Focus on your positioning one each push-up to avoid the sagging that often occurs. The American Council on Exercise recommends exerting force through the heels and on the outer surface of your palms for more force and stability.
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