A basic push up is an effective way to strengthen the chest and arm muscles and can be easily scaled as you get stronger. Simple push-ups require no equipment other than your own body weight and your arms, and they can be done anywhere there is a firm surface with enough space for you to stretch out flat in. Here we Briefly Describe how to do push up.
Learning Push Up Basics
Assume a face-down prone position on the floor. Keep your feet together. Your weight should be on your chest.
- Position hands palms-down on the floor, approximately shoulder width apart. They should be about next to your shoulders, with your elbows pointed towards your toes.
- If you are on a relatively cushioned surface, such as a carpeted floor, you may also support yourself on your fists between the first and second knuckles for a greater challenge. If you are on a less forgiving surface, consider investing in some push-up grips, (they look like handles you put on the floor).
- Curl your toes upward (towards your head). The balls of your feet should touch the ground.
Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. Make a straight line from your head to your heels, and contract your abdominals to keep your hips from sagging. This position is called a “plank,” which is used for other various exercises. This is the beginning and the end position of a single.
Pick the type of push up that works best for you. There are actually three types of basic variations that use different muscles. The difference is where you place your hands while in the plank position. The closer your hands are together, the more you will engage your triceps. The wider apart they are, the more you will engage your chest.
- Regular: your hands should be slightly wider than your shoulders. This works both your arms and your chest.
- Diamond: put your hands close together in a diamond shape, keep them directly under your chest. This will require you to engage your arms much more than a standard push up.
- Wide-arm: place your hands a good way's out from your shoulders. This version mostly works the chest and requires less strength in the arms.
Doing a Standard
Get down on the ground. Lay with your toes on the ground holding yourself up with your hands. Lower your torso to the ground until your elbows reach a 90-degree angle. Keep your elbows close to your body for more resistance. Keep your head facing forward. Try to have the tip of your nose pointed directly ahead. Keep your body in a flat plank—do not drop your hips, and do not have your butt hanging in the air. It is important to keep your body as straight as possible. Remember to breathe as you lower yourself.
- When doing push-ups, your chest should come within inches of the ground each time you go down for a rep. Remember to keep your body at a flat level.
Raise yourself by pushing the ground away from you. Breathe out as you push. The power for that push will come from your shoulders and chest working in unison. The triceps (the muscle on the back side of your upper arm) are also contracted but they aren't the primary muscle group being used. Don't be tempted to use your rear end or your stomach. Continue to exert force until your arms are almost in a straight position again, make sure to not lock your arms.
Repeat lowering and raising at a steady pace. Each pair counts as a single. Do this until you finish your set or you hit your maximum.
Trying Advanced Push Ups
Do clap push ups. Push yourself off the ground with enough force to be able to clap while in mid-air. This can be done as a plyometric exercise.
Try a diamond push up. In the plank position, instead put your hands together beneath you in the shape of a diamond.This requires significantly more strength in your arms. To add more pressure to the chest try squeezing your hands together on the floor. The point isn't to move them; it's to get activation of the chest.
Do a scorpion push up. Begin to do a standard push up or a basic variation of the push-up. When you finish lowering yourself, raise one leg off the floor bend your knee towards your back and to the side. Do individual sets for each leg, or alternate between legs.
Attempt a Spiderman Crunches. When you finish lowering yourself, lift one leg off the floor and pull your knee to the side up to your shoulder. Do individual sets for each leg, or alternate between legs. If done properly, this should engage the core in addition to the upper-body.
Try a one-armed push-up. Spread your legs further than normal (for balance), put one of your arms on your back, and proceed with the push up using one arm.
Practice a knuckle push up. Instead of using the palms of your hands, put your weight on your fists, using the first two knuckles of each hand. These require more strength in the arms and wrists, and are a good way to condition your knuckles for boxing or martial arts.
If you are very strong, you can try doing push-ups using only your fingers, instead of your palms.
Attempt elevated leg push-ups. You can increase the difficulty of your push-ups by putting your feet up slightly higher. Put your feet on top of a bench or rest your shins on an exercise ball for more of a challenge.
Making Push Ups Easier
Push up from your knees. If you aren't quite to the point of doing full push-ups yet, try starting with your weight on your knees instead of the balls of your feet. Perform the up as normal, and when you can do these easily start trying regular push-ups.
Do push-ups on an incline. You can make push-ups easier by performing them with your hands on a somewhat higher level than your feet. Find an incline like a hill or use a piece of furniture to start your training until you are ready for a level surface. Here we Briefly Describe how to do push up.