Push-ups are a classic exercise. Being able to do a full push-up is a symbol of strength and agility. The U.S. military uses push-ups as a method for measuring the muscular endurance of the upper body. Performing push-ups with proper form is important for the health of your low back.
The Movement
Kneel on the floor or a mat and place your hands flat on the floor in front of you. Lift your knees off the floor making sure your body is a straight line from your shoulders to your ankles. Bend your elbows, allowing them to flare out to the sides, to lower yourself toward the floor. Stop when your upper arms are parallel to the floor, or when your chest is a couple inches above the floor. Pause for a count. Press back up straightening your arms.
The Technique
Throughout the movement, maintain a neutral spine. Keep your head in line with your spine and don't allow your low back to arch or round. The American Council on Exercise, a non-profit fitness watchdog group, suggests stiffening, or bracing, your torso by contracting your abdominal muscles, glutes and quadriceps. This will help you maintain proper form throughout the movement. Your body should move up and down as one solid unit.
Position your wrists directly below your shoulders. Your palms can be flat on the floor or you can make a fist and place your knuckles on the floor, which places your palms in a neutral, less stressful, position.
Muscles Worked
Push-ups work several muscles in the upper body, which is another reason they are such a popular exercise. Your chest is the primary working muscle during push-ups, but your triceps and front shoulders are also working to assist the chest. Your abs, glutes, quadriceps and muscles of the upper back contract isometrically, without changing length, to stabilize your body in the push-up position.
Warnings
The most common form mistake during a push-up is allowing your low back and hips to sag. This places increased pressure on the low back, possibly resulting in low back pain or injury. If your hips are the last to lift as you press up, you should not be doing full push-ups. Start with bent-knee push-ups, which are easier because you aren't pressing as much of your body weight. Once you can perform 20 to 25 bent-knee push-ups with good form, try a couple full push-ups. Stop the set when your form becomes compromised. As you get stronger, you will be able to perform more repetitions.
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