The pushup is an exercise that anyone can perform. The best thing about the pushup is that it can be performed anytime, anywhere. The major muscles being worked include pectorals, deltoids and triceps. This includes muscles in your chest, shoulders, and the back of your arms. The push up works nearly the entire body and with the correct form, it can build up the muscles in your chest.
Starting Position
Pay attention to your form when performing pushups. The American Council on Exercise says to start with your hands and arms shoulder-width apart. Depending on your ability, either come up onto your toes or bend your knees and rest them on the ground. The latter of the two is easier. Once you are in this position, maintain a flat back, not arching it or allowing it to hump upwards. You can ensure this by engaging your core muscles, which include your abdominals and low back.
The Lowering Phase
As you begin to lower yourself, maintain a flat back by keeping your core muscles engaged. Maintain good posture throughout the movement. Keep your head from sagging and continue looking at the floor to ensure you keep a neutral spine. Throughout the movement your arms should remain shoulder width apart, with your elbows flaring out to the side to allow maximum range of motion.
The Pushing Phase
After your chin or chest reach the ground it is time for the pushing phase of the pushup. While keeping your back flat, core engaged, and head in line with your spine, push with your arms. Be sure that your arms remain shoulder width apart throughout this movement. Continue to push with your arms until they are fully extended.
Proper Pushups
To get the full benefit of pushups move through the full range of motion. This includes stopping at 90 degrees when going down, and fully extending your arm in the up position. Be sure that you are keeping your movement controlled throughout the duration of the exercise. Not only will you build chest muscle doing pushups this way, you lower the risk of getting injured by doing them correctly.
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