Adding pushups to your exercise routine rotation can help you avoid boredom and strengthen your upper body. Pushups not only work the muscles in the shoulders, chest and arms but also increase your stamina and endurance level. Performing pushups incorrectly may injure your muscles or may not result in an improvement in muscle strength. Learning the proper form for performing pushups can help you ensure that you receive the maximum benefit from your upper body workout.
Step 1
Place your hands and knees on the floor. The distance between your hands should be approximately the same as the distance between your shoulders.
Step 2
Extend your legs behind you with your ankles and toes together. Keep your shoulders directly over your hands and your knees and hips straight. Look down at the floor, keeping the back of your head in alignment with the rest of your body.
Step 3
Tighten the muscles in your abdomen, buttocks and legs in preparation for performing the pushup. Tightening the muscles will help you keep your body in a straight line when you perform pushups.
Step 4
Bend your elbows to lower yourself to the floor. Exhale as you lower yourself to the floor in a slow, controlled motion. Allow your chin or chest to touch the floor before pushing up your body.
Step 5
Inhale and push up with your arms to the original position, making sure to keep your body straight. Straighten your arms as you push up, but don't lock your elbows. Keep your head in a straight line with your back as you push up.
Tips and Warnings
- Try changing the position of your hands if you get tired while performing pushups, but haven't yet met your goal. Move your hands farther apart or closer together and attempt a few more pushups. The Citadel recommends not practicing pushups more than three to five times per week. Performing pushups more often may not increase strength because your muscles won't have enough time to recuperate. If pushups strain or stress your shoulders, try keeping your elbows near the side of body during the downward phase. This position will lessen stress on the shoulder joints.
- Don't let your hips sag or your buttocks rise as you perform the pushup. Maintaining a straight line from your head to your legs is an essential part of proper pushup form. If fatigue affects your form, stop performing pushups and move on to another exercise.
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