How to Do a Push-up

For a quick upper body and core workout, nothing beats a push-up. Yet many people perform this exercise incorrectly putting their bodies at risk. When done improperly, push-ups place harmful stress on your elbows, neck and lower back. Read the steps below to build strength the safe way.

Instructions

Difficulty: Moderate

1. Check with your doctor to see what exercise program is advisable for you.
2. Start to learn the movement with wall push-ups. Find a wall where you will have enough area to move around. Place your hands shoulder width apart in front of you with your elbows tucked in and your feet together. Slowly push yourself away from the wall then return back to the starting position. Continue until the movement becomes comfortable.
3. Practice proper alignment while performing your wall push-ups. Try tensing all of the muscles in your legs, buttocks and back keeping them as rigid as possible. Then perform several wall push-ups. Once you can hold these positions consistently, it's time to try the real thing.
4. Begin your push-up by lying face down on the ground keeping the weight of your body distributed evenly between your hands and feet. Position the hands under your shoulders with palms flat while the feet are together resting on the toes. Inhale deeply then push yourself up exhaling as you feel your body slowly rise from the ground.
5. Continue to push yourself up keeping your elbows slightly bent as you extend your arms under you. Pause at the top then lower yourself back down until your chest or chin touches the ground. Throughout the push-up think of yourself as a wooden plank keeping your stomach in, back flat and buttocks in alignment.
6. Keep exercising until you cannot continue or are unable to maintain correct form.