Pushups are an effective way to build the muscles in your upper body, especially your shoulders, triceps, chest and core. Pushups can be done just about anywhere and are convenient because they don't require any equipment. Men and women generally use the same technique for pushups, but some women who are pregnant or have less upper-body strength might opt for a modified pushup.
Form
Start by laying on the floor, with your chest on the ground and your arms at your sides. Bring your hands up to shoulder level, and push your body weight up off the floor. Keep your body weight resting on the outside of your hands as opposed to your palms or wrists. Once you have your body pushed up off the floor, with your weight on your toes and the outside of your hands, you are ready to begin.
Shoulders, Head and Neck
Keep your shoulders as stable as possible throughout the pushup, and do not allow them to shrug upwards toward your ears. Stability in your shoulders will help push the pressure of the push-up on your chest, which optimizes the effectiveness of the exercise. Keep your head and neck in line with the rest of your body as opposed to letting it drop down toward the floor. This is what separates a modified pushup from a kneeling pushup. If you are having trouble keeping your body in line, start the pushup on your knees rather than your toes.
Hands
Keep your hands below your shoulder level, closer to the middle of your chest, and slightly wider than your chest as well. This technique, as well as keeping the weight on the outside of your hands, helps minimize stress on the wrist. It also puts the focus on the exercise on equally developing the muscles in your chest, shoulders and triceps.
Motion and Tempo
The proper pushup technique for men is to lower their chest so it just grazes the floor. In this respect, men will be able to lower their bodies farther than women. Lower your chest as low as possible, as long as you do not feel added strain on your shoulders. Get into a rhythm as you execute multiple pushups. The website Built Lean suggests a tempo of spending two seconds lowering your chest to the ground and one second pushing your chest up. If you stay in control, you will be more efficient as well as lower your risk of injury.
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