How To Do A Push Up

By: Chris Freytag, CPT

Push-ups are one of the best and most frequently used upper-body exercises out there, and for good reason! Even though push-ups are nothing new, they are a fantastic way to target and tone multiple muscle groups all at the same time, and they don’t require any additional equipment to perform!

Strengthening those chest muscles, also known as pectorals, will also give the girls an added boost! You should primarily feel this exercise in your shoulders and arms, but just know that you will be working muscles in your backs, buns, and core too!

If push ups haven’t been your thing in the past, we’ll show you how push ups are the perfect functional strength training exercise to kick your exercise routine up a notch!


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    How to Do a Push Up

    1) Begin in a plank position with hands below shoulders, legs long behind you, and body contracted to hold your spine in a straight line.

    2) With elbows pointing slightly back, bend elbows and slowly begin to lower your body until you are just above the ground. Keep your gaze over your fingertips and body in a straight line.

    3) As you exhale, tighten your belly and push yourself back up to a plank position. That is one repetition.

    Targets: chest, shoulders, arms, core

    Tips for a Proper Push Up

    Proper form is key

    It’s important to maintain proper form all the way through as your lower and raise your body back up, otherwise it could cause some discomfort in your lower back.

    Engage your core

    Most people recognize the benefits of a push-up for their upper body, but don’t realize how much core strength is required for properly executed push-up.

    Envision a straight line

    Keep your neck and spine in a straight line- keeping your gaze about 6 inches in front of you hands should help with this! You want to imagine there is a line running straight down your body from the top of your head all the way down to your ankles!

    Butt down!

    Don’t be tempted to cheat by letting your hips and butt stick up into the air!

    Elbows to 90 degrees

    Make sure to lower down so your elbows go to 90 degrees, pause momentarily, then exhale as you tighten your tummy and lift yourself back up to starting position.

    Modified Push Up

    If you’ve just started an exercise program, you might not have enough strength to perform a push up, so go ahead and start with our modified push-up to build up your strength. Before you know it, you’ll be strong enough to master the real thing!

    Once you’ve built up to the perfect push-up and include it in your training regimen, you’ll be on your way to toned and tight pectoral muscles, rockin’ biceps and triceps, strong shoulders, and even a flat stomach!

    Other Exercises Similar to Push Ups

    These are some other chest-focused exercises to check out.

    Targets: shoulders, arm, core

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