Regardless of whether you train at home or in a state-of-the-art gym with the latest equipment, proper push-ups are a gauge of your upper body strength. This exercise is too often taken for granted. And that's too bad, because it's a great way to blast the chest, shoulders and triceps. But like any exercise, the most important consideration is doing it properly. Follow the correct form to get the most out of your push-ups.
Step 1
Get on your stomach, with you arms outstretched and your hands just outside of your shoulders. Your hands should be flat and your fingers should be facing forward, in the same direction as your head is facing. Your toes should be the only part of your foot making contact with the floor. Hold your feet together, or up to 12 inches apart, based on your comfort level. You're only using your legs for balance, so precision isn't important.
Step 2
Keep your body straight and your hips aligned. Engage your core muscles so you don't allow your hips to sag toward the floor during push-ups, or allow the butt to lift toward the ceiling. These are common mistakes that are particular problems for people with weak core muscles. Fight that temptation, and keep your hips in alignment with your shoulders and feet so they make a straight line.
Step 3
Keep your neck straight. Another common mistake when doing push-ups is to allow the neck to dip, which puts undue pressure on the top of the spine. For an added challenge, look out in front of you. Some trainers prefer this method. Others accept looking down. Regardless, keep your neck straight and don't let it dip or bounce.
The best way to be sure that you're doing push-ups properly and not letting your hips or neck fall out of alignment is to do your push-ups in front of a mirror. If you have a mirror at your side, you'll be able to see if your back is straight or if you're bowing. If you have a mirror in front, you'll be able to keep your eyes forward and your neck stable.
Step 4
Lower your body by bending your elbows until you are as low to the ground as possible without resting on the ground. Never allow your body to rest on the floor while doing push-ups. Inhale as you lower body.
Step 5
Push your body back up again to complete the repetition. Finish in the beginning position again, and exhale as you push up. Straighten your arms, but don't lock your elbows. Remember, keep your hips from sagging and force them into alignment with your shoulders and feet. Visualize your body as a straight line.
Tips and Warnings
- Another good way to check your push-up form is to ask someone you trust to see if they spot any trouble areas. Ask her if your spine is perfectly straight or if you need improvement. Developing a stronger core will help with this.
Things You'll Need
- Mirror
Member Comments