Along with being an effective exercise for working multiple muscle groups, it’s also one of the most convenient additions to a workout, because it can be performed anywhere, takes very little time and requires no equipment.
Muscles worked: chest, shoulders and triceps (back of upper arms). Push-ups also help to strengthen the abdominals and low back, helping to improve posture.
Technique
There are many variations of the push-up, some easier and others more advanced. Technique varies dependent upon which you choose.
Basic push-up (intermediate to advanced): As shown in the photo, position yourself with arms shoulder-width apart or slightly wider, legs straight. Slowly lower yourself toward the floor by bending the elbows, keeping legs straight, until your chest is very close to the floor.
To end the repetition, push yourself back up until your arms are straight again. With all versions of the push-up, it is important to avoid rounding the back or bending at the waist. Instead, keep your body tight and use steady controlled speed of movement.
Incline push-ups (beginner): Standing, place your hands on a wall, desk, table, countertop or other sturdy elevated surface. The lower the area you are pushing against, and the further back your feet are, the harder the exercise becomes. If you are a beginner, start by doing wall push-ups to gauge strength. Tip: Incline push-ups are a perfect outdoor exercise, too. You can use the back of a park bench, end of a picnic table or against the side of the pool.
Bent-knee push-ups (intermediate): Same as the basic push-up, but with knees bent.
Decline push-ups (advanced): Place the feet on an elevated surface such as a bench or chair. Keep your legs straight as you lower your chest to the floor and push back up.
One arm push-ups (most advanced): It takes extreme strength to perform a one-arm push-up. This exercise uses the same technique, but uses only one arm to lower and push.
Tips
When performing bodyweight-only exercises such as the push-up, maintaining focus on proper form is especially important. Many people are intimidated by the idea of doing a push-up and opt for machines instead. Although this may be a good choice in some cases, machines dictate plane of movement and because they provide support for the body while the exercise is being performed, there is less use of stabilizing postural muscles including the abdominals and low back.
Although the chest, shoulders and triceps aways work together in the push-up, placing the hands wider than shoulders emphasizes more of the chest, while placing them closer in works the triceps to a greater degree.
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