Proper Way to Do Push-Ups

Push-ups are an exercise that provide a lot of "bang for the buck." They target multiple muscles---the chest, shoulders, abs, biceps, triceps and back. There are many variations on the push-up to make it more challenging or modifications for beginners or post-surgical patients or anyone in physical therapy. Push-ups also require no equipment; your body weight is all you need. Proper form when doing push-ups means you get the most from the exercise.

Step 1

Start in the "up" position, with your hands under your shoulders, and your shoulders held down and back away from your ears. Tighten your abs to maintain neutral alignment of your spine and hips. Hold your weight over your toes with your feet hip-width apart. Look straight ahead at the floor, with your head and neck in neutral.

Step 2

Lower yourself, slowly, for a two-count, until your elbows form a 90-degree angle. Keep your body in a straight line. Hold at the bottom in a low plank for a two-count.

Step 3

Engage the muscles of your back and rotator cuff. Push up through the heel of your palm. As you lift your body to the "up" plank position, squeeze your chest as though you were hugging a beach ball while you bring your upper arms together. Exhale on the exertion.

Tips and Warnings

Without altering your upper body position, keep your knees on the ground to modify the maneuver. You can do push-ups against the wall or a chair--place your feet 2 to 3 feet away from the wall or chair to complete the modified push-up. For more advanced push-ups, cross your ankles or lift one leg. Another option: place your feet on a bench or an exercise ball.