What Is The Proper Form For A Push Up?

Pushups are an upper-body exercise that challenges multiple muscle groups at one time. The primary mover is your pectoral muscles, but the deltoids, triceps and your core are used to maintain proper form. You don't need any equipment to perform a pushup, but balls, benches and pushup bars can be used. By switching your hand position, you can do a variety of pushups.

Standard Pushup

The standard pushup can be performed from your knees if you are a beginner or from your toes for a more challenging exercise. Hands are below your body, slightly wider than shoulder-width apart with your fingers pointing straight ahead. Your head should be in line with your spine, so keep your gaze slightly in front of your hands. From the top of your head to your knees or toes, your body should be a straight line. Your back should not be arched. Starting in an up position, lower your body toward the floor as low as you can. Exhale and push back up to the start position for one complete repetition.

Close-grip Pushup

A close-grip pushup is also sometimes called a military push-up. Your body is in the same straight line either on your knees or toes depending on your ability. Your hands are directly below your shoulders, a little closer than a standard pushup with your fingers pointing straight ahead. Keeping your elbows close to your body, inhale and lower yourself to the floor. Exhale and straighten your arms to the start position for one complete repetition.

Wide Pushup

For the wide pushup, your body position should be the same. Your hands, however, will be in a different position. This time, widen your hands farther than a standard pushup, approximately 6 to 8 inches outside of your shoulders. Inhale and lower your body toward the floor. Exhale and straighten your arms back to the start position for one complete repetition.

Triceps Pushups

In a triceps pushup, your pectorals and deltoids are still contributing but your triceps are challenged more than in the other variations. Starting with the same body position, place your hands close together directly under your chest. Form a triangle with your index fingers and thumbs. They can touch or be just slightly apart. Inhale and lower your body to the floor allowing your elbows to flare out. Exhale and straighten your arms for one complete repetition.