Push-up

How To

This exercise targets your Chest, shoulders, triceps, and abs! Push-ups can be used as a measure of upper body fitness, allowing you to assess whether you need to be doing more to keep your upper body in good working condition.

Get on the floor on all fours, positioning your hands slightly wider than your shoulders. Extend your legs back so you are balanced on your hands and toes, your feet hip-width apart. Contract your abs and tighten your core by pulling your belly button toward your spine (basically, get into a straight arm plank with wrists under shoulders).

• Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle.
• Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position.

Tips

Tip 1

Keep a tight core throughout the entire push-up. Also, keep your body in a straight line from head to toe without sagging in the middle or arching your back.

Full range of motion

If you are only going down partially with most of your push-ups, you aren't getting the full benefit.

Proper Neck Alignment

Your neck should be in neutral alignment, the head in a straight line with the spine, eyes to the floor, and the top of your head pointed away from your feet. If you point your chin up or drop your head so much that you can see your toes, you are out of alignment.

Do not Lock Elbows

Locking your elbows at the top of the movement is a mistake you might make as you fatigue and want a little rest. But this places too much stress on the joints and can lead to strain or injury.