Pushups use your body weight as a form of resistance to work your abdominals, pectorals, biceps, triceps and anterior deltoids. Deciding on how many to perform per day depends on your fitness level and your body weight. MayoClinic.com says that exercises that target your core muscles can be part of a well-rounded fitness program, since proper core maintenance can improve your balance and stability.
Technique
To perform a proper pushup, kneel on an exercise mat or the floor and bring your feet behind you. Slowly bend forward and place your hands apart below your chest, with your fingers facing forward. Engage your core by stabilizing your spine and align your head with your spine. Lower your body without sagging your hips and bend your elbows to a 90-degree angle. Continue to lower your body until your chest or chin touches the floor. Maintain proper technique as you lift your body upward back to starting position. MayoClinic.com recommends that you perform 10 to 15 repetitions and take a break if necessary.
Considerations
Consult your health care professional before attempting a workout program from a certified personal trainer. This ensures you're healthy enough to perform a pushup routine and that the workout routine suits your body shape. Avoid slouching your back and push through your heels as you perform each pushup to provide more stability to your shoulders. Avoid excessive amounts of pushups to the point of muscle failure as this could put unnecessary stress on your lower back and abdomen.
Plyometric Pushups
The plyometric pushup provides your body with a power training workout that uses the same technique as a regular pushup, and adds an explosive upward movement to engage your core muscles. Assume a pushup position, lower yourself to the ground and explode upward so that your hands leave the ground. Catch your fall with your hands and immediately lower yourself into a pushup position again and repeat. Perform two to three sets of five to 10 repetitions, with a 30-second rest period between sets.
Fitness Goals
MayoClinic.com recommends that you set realistic fitness goals for yourself and consult a certified personal trainer and your health care provider to help you do so. Avoid dedicating excessive amounts of time to core training and focus on correct technique and proper form. Consider your workout time, the errors in your pushup technique and your diet to meet your fitness goals.
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