Effective Push-up Workouts

Push-ups use your body weight as resistance to strengthen the muscles in your arms, abdomen, chest and shoulders. Strength training workouts such as push-ups should be performed two or more days a week as part of a healthful lifestyle, according to the Centers for Disease Control and Prevention. You can vary your push-up exercises to focus on strengthening particular muscle groups or to add variety to your workout.

Regular Push-Up

Kneel on a mat with your feet together and toes turned under on the mat. Bend forward and place your palms shoulders-width apart on the mat with your fingers turned slightly inward. Shift your weight forward so that your shoulders are directly over your hands. Walk your hands forward until your body is fully extended in a straight line from your shoulders to your heels and your head is aligned with your spine. If this position is uncomfortable, lower your knees to the floor. Keep your torso rigid throughout this exercise. Tighten your abdominals and bend your elbows as you lower your body toward the floor until your chest or chin touches the mat. Push the floor away from you with your arms to raise your body back up to the starting position until your elbows are fully extended. Repeat 12 times.

Full T Push-Up

Start in push-up position with your arms below your shoulders, torso rigid, legs extended and toes tucked under on the mat. Turn your shoulders and lift your right hand toward the ceiling as you rotate your body to a sideways position on your left hand, with your right leg stacked on your left leg and lower body weight supported by the side of your left foot along the ground. Hold this "T" position for two counts, then rotate your body back to the push-up position and complete one push-up. Repeat the "T" rotation with your left hand extended in the air and your body turned toward your right. Complete 10 repetitions per side.

Medicine Ball Push-Up

Keep your movements slow to avoid injury when adding a medicine ball to your push-ups. Kneel on a mat with your feet together. Bend forward to place your palms on the sides of a medicine ball. Roll the ball forward until your shoulders are directly over your hands on the medicine ball. Reposition your feet to allow your legs to extend fully, making a straight upward line from your heels to your head. Keep your torso rigid throughout this exercise and keep your head in line with your spine. In a controlled movement, slowly lower your body toward the ball with your elbows bending next to your sides until your chest nears the ball. Press the ball away with your arms until your elbows are fully extended again. If this exercise is too difficult, try it with your knees on the floor. Repeat 10 times.