Push-ups have stood the test of time because they work muscles all over your body, require no special equipment and can be modified for all strength levels. The muscles worked completing a push-up include the chest (pectoralis major), arms (triceps), shoulders (anterior deltoids), core (abdominals), butt (gluteal muscles) and thighs (quadriceps). The number of push-ups an individual can complete often is used as an indicator of overall fitness.
Body Position
At the top of a push-up, your hands should be slightly wider than shoulder-width apart, with your index fingers pointing forward. Your upper arms should be at a 45-degree angle to your torso, and your hands should not be in front of your shoulders. Legs are pressed together, and your body should form a straight line from your head to your heels. Keep your trunk rigid by tightening your abdominal muscles and squeezing your butt cheeks together. Don't let your hips sag or your bottom stick up in the air. Keep your neck in line with the rest of your body.
Movement
A muscle works harder when moving slowly, so make sure your movements are controlled through the whole push-up. Leading with your chest, slowly lower yourself until your elbows form a 90-degree angle and your body is parallel to the floor. Pause for a moment before slowly pushing back up to the starting position. Do not lock your elbows at the top of the push-up to ensure your muscles stay engaged throughout the entire exercise.
Modifications
Those who cannot do a traditional push-up can modify the exercise in order to build up the strength to eventually do a full push-up. You can begin by doing push-ups standing against a wall. To progress, do push-ups with your hands on a high step. As your muscles get stronger over time, you should be able to gradually work your way down to the lower steps. With each step, you are lifting a larger percentage of your total body weight. Dropping your knees to the ground and doing kneeling push-ups also reduces the difficulty. Remember to keep your trunk rigid, just as in traditional push-ups. If push-ups bother your wrists, try pushing up on closed fists (called knuckle push-ups) or using a pair of flat-sided dumbbells as handles.
Variations
Different push-up positions emphasize different muscles. Holding your hands close together (called diamond push-ups because your index fingers and thumbs touch to form a diamond) emphasizes the triceps, whereas a wider arm stance emphasizes your shoulders. Doing push-ups with elevated feet emphasizes the upper (superior) pectoral muscles, while elevating your hands emphasizes the lower (inferior) pectoral muscle heads. Clapping in between push-ups builds explosive power. One-armed push-ups teach stability.
Opposing Exercises
To prevent chronic pain and injuries to your shoulders, neck and back, make sure to train the muscle groups that oppose your pectorals, triceps and anterior deltoids. Bent-over rows, for example, work the muscle groups that oppose the push-up muscles. Also, stretch your chest regularly to prevent permanent postural abnormalities.
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