The pushup is a classic calisthenics exercise that works the chest, shoulders, triceps, biceps and abdominal muscles. The pushup and its variations can help build muscle as you exercise. However, if you practice improper form, you can experience wrist or hand pain as well as muscle strain. Because performing a pushup requires a significant amount of muscle strength, you can improve your pushup by performing other exercises to strengthen the arm muscles.
Step 1
Look in a mirror as you perform a pushup as you typically would. Watch for some key areas where you may make pushup mistakes. This includes arching your back, buckling your arms or not aligning your head with your body. These are common errors that can be made when performing a pushup. Work to correct your posture, making a straight line from your head to your toes.
Step 2
Press against the outside portion of your hands and the heels of your hands to push against the floor. This enhances stability in the shoulders and helps improve your pushup form.
Step 3
Switch your pushup position. Working against a wall or countertop or drop to your knees if you feel the plank position is keeping you from maintaining proper form. When you can perform these exercises more easily and with good form, you can transition to a plank position.
Step 4
Strengthen your wrists. Hold your arms out in front of you at shoulder height, taking a lightweight dumbbell in each hand. Slowly lift the weights by pulling your hands toward your chest. Hold the position where your wrist is flexed back for two seconds, then lower the wrists to return to your starting position. Repeat the exercise 10 times.
Step 5
Perform bicep curls to strengthen the bicep muscles, which are on the front of your arm and are used in stabilizing your pushup position. Hold a medium-weight dumbbell in each hand with your arms extended and your palms facing forward. Bend at the elbows to slowly pull your hands in toward your chest, feeling your biceps working. Lower your hands to your starting position and repeat 10 times.
Step 6
Play around with different hand positions to change the muscles you work during the pushup. Keeping your hands forward and elbows close to your sides works the triceps, whereas your hands turned in toward each other works the chest.
Tips and Warnings
- If you wish to increase the difficulty of your pushups, have a partner place a weighted plate on your upper back, between your shoulder blades. Look in a mirror to maintain a straight back position.
Things You'll Need
- Mirror
- Lightweight dumbbells (between 1 and 3 pounds)
- Medium-weight dumbbells (between 5 and 8 pounds)
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