The push-up is an effective exercise because it targets your chest as well as your arms and shoulders. The move primarily targets the deltoid, pectoral and triceps muscles. It also works several stabilizer muscles including the abdominals, rhomboids, rotator cuff, posterior deltoids, gluteus maximus and quadriceps, according to the American Council on Exercise. It is important to do push-ups properly to avoid injury and to get the most out of the exercise.
Step 1
Find the number of push-ups you should do per set of the exercise. Observe the maximum number of push-ups you can do with correct form in one minute. Multiply the number of correct push-ups by 0.75. Round the result down. This is the number of push-ups you should do per set, advises the Indiana Law Enforcement Agency.
Step 2
Start your push-up by kneeling on the floor or an exercise mat. Bring your feet together behind you.
Step 3
Bend forward slowly. Put your palms flat on the floor or mat. Position your hands so they are shoulder-width apart. Your fingers may be facing forward or turned slightly inward. Shift your weight slowly forward. Stop when your shoulders are directly over your hands. Make sure your body does not have any bend at the knees or hips. Contract your core muscles to stiffen your torso. Also contract the gluteus and quadriceps muscles. Make sure your head is aligned with your spine. Point your toes toward your shins, and keep your feet together.
Step 4
Move downward by slowly lowering your body. Keep your torso rigid, not allowing your low back to sag. Also make sure your hips do not hike upward. Go down until your chin or chest touches the ground. You can allow your elbows to flare outward as you lower.
Step 5
Come up by pressing upward through your arms. Push through your heel and outside surface of your palms. This will give you greater force and also ensure stability to your shoulders. Keep your torso straight with your hips in line with your body, and ensure your head and spine are still aligned. Picture yourself pushing the floor away. Press up until your arms are fully extended at your elbows. Rest only in the upward position.
Step 6
Work your triceps and reduce stress in the shoulder joint with an alternative push-up position. Turn your hands so they face forward. Keep your elbows close to your sides as you go down and come up.
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