Pushups are a classic example of body-weight resistance exercises. Doing pushups can build your chest muscles as well as the muscles in your triceps and core. However, using improper form can detract from the benefits of the exercise or even lead to physical injury. Consistently include pushups in your strength training routine to get the most out of each workout.
Proper Form
Get into proper position for a pushup by kneeling down on an exercise mat and drawing your feet together behind you. Bend your body forward to position your hands shoulder-distance apart, palm-down on the mat. Face the fingers forward or slightly tilt them in towards each other, then shift your bodyweight forward until your shoulders are over your hands, recommends the American Council on Exercise. Fully tighten your torso, butt muscles and front thigh muscles. Also keep your head aligned with your spine, and keep your feet together with toes pointed up towards your shins. Gradually lower your body until your chest or chin contact the mat, and let your elbows point outwards. Press your arms up, pretending to push the mat away from your body, until you fully extend your arms.
Modified Pushups
If you're not ready to tackle a classic pushup, don't overextend yourself trying. One way to modify pushups is to place one or both of your knees on the exercise mat rather than keeping them straight. If getting down on the floor is a problem for your body, do pushups while leaning your body weight against a wall. Alternately, do pushups against a staircase with your feet flat on the ground a few inches in front of the lowest step.
Building Up Strength
To gradually build up your ability to do traditional pushups, get down onto a staircase step that allows your body to work at about a 45-degree angle and do 15 pushups. Once this becomes easy, do 15 with your feet 6 inches from the bottom stair and your hands one step lower, recommends "Womens Health" magazine. With enough practice you should be able to work your way down to doing 15 pushups on the lower steps and finally the floor.
Movement Control
Whether you're doing a traditional pushup or a modified pushup, never let your body go lax. You should keep your entire body straight like a board, never sagging down your back or hiking your hips upward, and you should keep your abdominal muscles tightened. Also, keep your movements coordinated and smooth. If doing pushups rapidly causes you to compromise your form you will not get the most out of the workout.
Repetitions and Sets
If you're new to doing pushups, only do one or two sets of 12 to 15 repetitions. Gradually increase your sets to three as you develop strength, and rest at least 30 seconds between each set, recommends Health Services at Columbia University. Do pushups as part of your strength training workout two to three times each week, giving your target muscles a one- to two-day break between sessions. For optimum benefits from your strength training workout, supplement pushups with a variety of other exercises such as squats, pullups and methods that incorporate weights and resistance bands.
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