The press-up, or push-up, is an important component of any exercise routine. The standard press-up, which is a simple body weight movement, is effective for strengthening many muscles in the upper body, including the back, chest, arms, and even the abdominals. The press-up can be modified in order to increase or decrease difficulty, and its many variations target even more specific muscle groups.
Standard Push-Up
The most common press-up exercise, the standard push-up, works the pectorals and triceps in addition to other muscles. To perform a standard push-up, begin in the plank position with your your hands and feet on the floor and your arms and back straight. Slowly lower your chest toward the floor, keeping your back straight and your core tight, until your chin touches the ground. Then slowly return to the starting position and repeat as many repetitions as possible. For an easier push-up, begin on your knees instead of your feet.
Rotational Push-Up
This press-up variation strengthens the arms and core and conditions for sports that engage and rotate the torso, such as tennis and baseball. Begin in standard push-up position with your hands and feet on the floor. Keeping your back straight and core tight, push up with your right hand and rotate your torso until your right arm is straight in the air and your torso and arms form a t-shape. Return to the starting position and repeat with your left arm.
Plyometric Push-Up
Begin this intense press-up variation by starting in the standard push-up position. Like a standard push-up, lower your torso toward the floor until you chin touches the ground. Then, instead of slowly returning to the starting position, push your upper body off the ground, gaining as much are a possible. Some people prefer to clap during this portion of the movement. This press-up variation is best performed on a mat or other padded surface.
Walking Push-Up
The walking push-up is excellent for developing the abdominal muscles and working on shoulder stability. On a smooth surface, begin in the standard push-up position, but with your feet on a towel. Using your hands only, walk your body across the room, dragging your feet behind you and keeping your torso straight. Then turn around and perform the exercise again.
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