You can do it anytime, anywhere - no equipment required! Truly a classic exercise, the push-up uses body weight to work multiple muscles in an integrated way, the same way your body moves in daily life.
The pectorals, deltoid and triceps are all involved in the movement, strengthening the upper body and sculpting the arms and shoulders.
The abdominals and back muscles are active in stabilizing the torso.
As described in the four variations below, the level of difficulty is determined by how much weight you shift onto your upper body.
To begin, pick one that you can do 10 repetitions of while maintaining good form.
Trainer Tips for all Variations of the Push-Up: Position your hands 3-4 inches wider than shoulder-width apart Anchor your shoulder blades by drawing them down and together before you move Keep your head and neck aligned with your spine Pull your abdominals tight to prevent the low back from sagging Inhale as you lower your chest, bending your elbows out to the sides to 90 degrees (think of forming a box) Exhale as you push up, extending your arms fully until they are straight but not stiff Begin with one set of 10-15 reps; build up to 2 sets Wall Push-Up: I encourage my clients to find an unobstructed wall in their homes that will be their push-up station and every time they pass that wall, to do a few reps.
It is the least demanding version of the push-up because you are lifting the least body weight.
Stand a full arms-length away from the wall, wrists at shoulder level Inhale and bend your elbows out to the sides as you lower your chest toward the wall.
Exhale and push back to the start position Diagonal Push-Up: The kitchen counter is the perfect spot for this variation, which is harder because you shift more body weight onto your upper body as you lower into a diagonal position.
Be sure to use a fixed support, like a counter or a ballet barre.
Stand arms-length away from the support Position your hands on the counter and lean forward with your spine straight, shifting your weight onto your arms Inhale as you bend your arms and lower your chest to the counter, allowing your heels to roll off the floor Exhale and push up Half Push-Up: This modification is more difficult than the previous standing variations but easier than a full push up.
Be sure to pull your abdominals tight to support the spine.
If you have problems with your wrists, stick with the Wall Push-Up, since this will cause less stress to them.
Kneel on all fours, positioning your arms slightly forward of your shoulders Drop your hips and shift your weight forward onto your arms so there is no direct pressure on your knee caps Cross your ankles and raise your lower legs Inhale as you lower your chest toward the floor; exhale and push up Full Push-Up: This is the hardest push up to master in good form.
It is important to stabilize the shoulder blades and torso.
You need adequate core strength to prevent the low back from sagging.
Good form is key to getting the most out of the exercise and preventing injury.
Kneel on all fours, with your arms slightly forward of your shoulders Step your feet back until you are on your toes, knees straight, feet apart (wider stance is easiest) Inhale as you lower your chest to the floor, keeping your nose down, head aligned with spine Exhale and push up Push-ups are an easy exercise to incorporate into your strength training routine.
As a fitness specialist I am a big proponent of this classic exercise and believe that everyone should be able to do 20 reps.
Start with a variation that you can do in good form, work up to 20 reps, and then progress to a more difficult version.