What Are Push-Ups?
Push-ups are a bodyweight exercise that involves using the upper body to push off the ground against gravity. They primarily target the chest and arm muscles. Push-ups are one of the most common exercises performed both in and out of gyms. The best part? No equipment is needed to perform push-ups!
How to Perform Push-Ups
Follow these simple steps to perform the basic push-up exercise:
- Start in a high plank position, balancing on your hands and toes, with your legs straight behind you. Your elbows should be straight, palms flat on the floor, slightly wider than shoulder-width apart. From the side, your wrists, elbows, and shoulders should form a vertical line. Look down to keep your neck aligned with your spine. Engage your core and glutes to keep your back straight, forming a straight line from head to heels.
- Bring your shoulder blades together and down to maintain strong and proper shoulder positioning throughout the movement. Lower your body towards the floor by bending your elbows and slightly shifting forward. This slight shift helps keep your elbows above your wrists for better support and proper shoulder positioning. Stop when your chest is hovering above the floor.
- Push off the floor with your chest and arms, returning to the starting position by straightening your elbows. Slightly shift back up at the top of the lift.
Proper Push-Up Technique
Maintaining proper push-up technique is crucial to prevent injuries and incorrect movements. Ensure your elbows do not flare out to the sides but are tucked in at a 45-degree angle. This helps prevent your shoulders from rolling forward into an anterior rotation, which can lead to pain or injury over time. Additionally, keep your shoulder blades retracted and pulled down “into your back pockets.” Also, keep your feet together or slightly apart. A wider stance can make push-ups easier. Engage your core and glutes throughout the push-up to maintain a neutral lower back. If you struggle to keep your hips from sagging (which leads to excessive lower back extension), consider building strength by performing a modified version of push-ups, such as incline push-ups or knee push-ups. Knee push-ups reduce the load. Ensure you maintain a straight line from your head through your hips to your knees.
Muscles Worked During Push-Ups
Push-ups strengthen the following muscles:
- Pectoral Muscles
- Minor Pectoral Muscles
- Triceps
- Anterior Deltoid
- Serratus Anterior
- Core Muscles
Benefits of Push-Ups
Push-ups are an excellent upper body compound exercise that offers numerous benefits, including:
- Increased upper body strength
- Increased upper body muscle mass
- Increased arm size
- Improved endurance
- Improved stability
- Enhanced athletic performance
- No equipment required
Why Push-Ups Are Beneficial
Push-ups are a great starting point for workouts and can be included in various programs or workouts in different ways. They are easily adaptable to high-intensity interval training (HIIT), serving as a primary or supplementary exercise in strength training. Push-ups can also be modified in various ways to develop specific movements and muscles. Push-ups help build upper body strength, size, and power while also engaging the hips, lower back, and core muscles for stabilization. Performing push-ups correctly can improve posture as well as overall body strength and stability.
Push-Up Variations
- Wall Push-Ups
- Incline Push-Ups
- Knee Push-Ups
- TRX Push-Ups
- Side One-Handed Push-Ups / Lateral Push-Ups
- Diamond Push-Ups / Triangle Push-Ups
- Plyometric Push-Ups
- Full Push-Ups
Wall Push-Ups
Stand an arm’s length away from the wall. Lean forward and place your hands flat on the wall at shoulder level and shoulder-width apart. Bend your elbows and start leaning your body towards the wall. Push off and return to the starting position.
Incline Push-Ups
Once wall push-ups become easy, move to incline push-ups. Use a sturdy bench or table. The mechanics are the same as wall push-ups, but your body will be at a steeper angle. This places more load on your arms.
Knee Push-Ups
When you can perform incline push-ups, move to the floor and do knee push-ups. Get on all fours, with your knees on the floor. Walk your hands forward until your body forms a straight line from knees to head. Lower yourself until your chest nearly touches the floor, then push up. Engage your core and keep your hips level.
TRX Push-Ups
TRX push-ups are performed with your feet on the floor and your hands holding the TRX handles, facing the floor. Maintain a straight body position and push with your chest and arms. This can be quite challenging as it requires stability and core engagement.
Side One-Handed Push-Ups / Lateral Push-Ups
Lie on the floor on your side, with your legs extended in line with your body. Keep one hand behind your back and place the other hand on the floor in front of your chest, with fingers pointing along your body. Laterally flexing at the waist, push off with the hand in front, lifting your upper body off the floor. This is a variation of the one-handed push-up with a wider grip. Shift to one side, keeping the elbow straight and the opposite hand on the floor.
Diamond Push-Ups / Triangle Push-Ups
Position your hands directly under your chest and bring them close together, so that your thumbs and index fingers touch, forming a diamond shape (it will resemble a triangle). Choose a comfortable foot position: either spread apart or together. Engage your core, hips, and glutes.
Plyometric Push-Ups
Plyometric push-ups involve pushing off the ground explosively. Start in a plank position, hands slightly wider than shoulder-width apart, back straight, hips below your head. Do a few short-range push-ups to create good momentum for the jump. Propel yourself up from the bottom position, extending your elbows and lifting your hands off the floor. Accompany the jump with a powerful exhale. The higher the jump, the more challenging the variation, such as clapping push-ups or Superman push-ups. Aim to land with slightly bent elbows to avoid injury.
Full Push-Ups
Finally, you are ready for full push-ups. Start in a high plank position, with palms flat on the floor, shoulder-width apart (and directly in line with shoulders), and feet close together. Your body should form a straight line from head to heels. Lower your body until your chest nearly touches the floor. Bend your elbows, keeping them close to your body. Push your body up, returning to the starting position. Try to perform as many repetitions as possible. You can increase the resistance during push-ups by wearing a weight vest or holding a resistance band in both hands, wrapped around your back. Some gyms also offer weighted push-up machines that allow you to hang weight from your chest using a belt.
