A pushup is an exercise that is focused on the muscles in the arms, chest and shoulders. In a traditional pushup, you lie flat on the floor on your stomach and use your arms to raise your body from the floor and lower it again in a repetitive fashion to work out the arms and shoulders. While most of the force exerted during a standard pushup comes from the upper arm, shoulders and chest, a variation of this exercise can shift the attention more to the shoulders.
Step 1
Lie flat on the floor with your chest touching the floor and palms of hands on the floor at shoulder height. Keep your feet together and legs straight. Place one foot over the other ankle, so only one foot is touching the floor.
Step 2
Push your body upward as far as possible, using your arms, without causing the arms and elbows to become locked. Hold this position for one moment.
Step 3
Breathe in and slowly lower the body to the ground, using the arms. Look straight ahead, and don't allow your head to touch the floor. For a full pushup, the chest needs to be an inch or two from the floor. Repeat for the desired amount of time or repetitions. Switch feet and repeat the process with the other leg.
Tips and Warnings
- Do not sag or let the hips or knees hang to the floor during a pushup.
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