The best way to do a pushup is to concentrate on form. A few perfect pushups mean more than several substandard ones in terms of working your triceps, abs, shoulders and chest. The smallest change can work your muscles in an entirely different way. Requiring no equipment and little space, pushups to improve strength call for no more than your body weight to get started.
Form
When doing pushups, place your feet close together, and keep your hips and back in line throughout the exercise. To get the most out of your pushups, keep your buttocks and stomach muscles tight. Never lock out the elbows, and make sure footing is secure.
Elbows should bend to a 90-degree angle. If you cannot do that at first, modify your pushups so that you are on your knees instead of your toes.
Do not try to do too many pushups in one shot. Multiple sets, between two and four of 10 to 15 or 15 to 20 is a good number; doing more will not necessarily give you better results.
Standard Pushups
The standard pushup, sometimes called "military style" begins with hands and toes touching the floor. Holding your body up and straight, arms extended, hands shoulder-width apart, abs and buttocks tight -- you are in ready position. From ready position, keep your arms in close and bend to a 90-degree angle at the elbow. Reach that 90-degree mark, then extend your arms without locking elbows. This completes one repetition.
For more of a challenge, do this pushup weighted. Get a partner to place a weight plate on your back between your shoulder blades once you are in ready position, then begin. Another modification is the wide-out pushup. The only change you make is your hand positioning. You place your hands about two times shoulder-width apart and complete the pushup in the same manner. Take any pushup to the next level by doing them on one leg, holding the other leg off the ground.
Incline and Decline Pushups
You are set when you place toes on the floor with your hands on a bench or stair with your arms straight. Lower your body, elbows in, until arms form 90-degree angle. Lift yourself back up, extending arms without locking them. To modify further, stand and use a wall. The greater the incline, the easier the pushup becomes.
Do a decline pushup with your hands on the floor and your toes on a box or bench. To complete the repetition, follow the same rules as the other pushups. To add a degree of difficulty, place your feet on a stability ball instead of a flat surface. Keep your back straight and tighten your abs and buttocks.
Diamond Pushups
A diamond pushup is a tough exercise; it works your triceps primarily but includes the chest, shoulder and ab muscles as well. Place your hands directly under your chest with your fingers and thumbs just touching and forming a diamond shape. Lower to 90 degrees and extend back up to complete one.
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