Pushups can help you achieve overall fitness since they require you to use your upper body, your lower body and your core strength. Pushups will build lean muscle tissue on your chest, shoulders and triceps, while building core stability and improving balance. Also, a pushup is versatile since it can be performed anywhere, making it a convenient exercise for travelers or those with a lack of equipment.
Proper Form
Start a pushup by starting on your hands and knees then shifting your weight to your toes and palms. Be sure your hands are slightly wider then shoulder-width apart. Keeping your body straight, lower yourself to the ground by bending your arms at the elbows. Hold for a count, then push through your palms to extend the arms, raising your body back up. Repeat for desired number of repetitions.
Common Errors
Be sure to use proper form when performing a pushup, as certain errors can cause discomfort or injuries. For example, hyper-extending your neck can cause neck injuries, so be sure to keep your neck in line with the rest of your spine from start to finish. Also, be sure to maintain a flat back throughout the movement by pushing your abs back and squeezing your glutes. A sagging back will put unnecessary strain on your lower back and shoulders.
Knee Pushups
Knee pushups are a great alternative for those lacking the strength to perform regular pushups, since they reduce the load by 50 percent. Use the same technique for a knee pushup as for a regular pushup: Be sure to maintain a neutral spine, bend the elbows at 45 degrees, and lead with the chest, not with the head, when lowering yourself toward the floor.
Wall Pushups
Wall pushups are the easiest type of pushup since they drastically reduce the amount of resistance on the upper body and core. Place your palms slightly wider than shoulder-width apart on the wall, bend your elbows, and bring your chest toward the wall. Push away from the wall and repeat. To increase resistance, stand further away from the wall. Once you feel comfortable and your initial strength has increased, move on to knee pushups.
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