How to Do a Push-Up Workout

Push-ups are an excellent exercise to add to your workout. They work your shoulders and triceps, increase your stability and strengthen your core. Do your push-ups with proper form to get the most out of your workout and to avoid injury.

Difficulty: Moderately Challenging

Instructions

1. Warm up before performing any push-up workout. Do some form of cardio exercise for about 5 minutes before beginning. Getting your blood pumping before starting will not only help prevent injury, but allow you to do more push-ups.

2. Keep your hands in line with your shoulders, placed slightly wider than the width of your shoulders. When you lower your body, you want your elbows bent at a 90 degree angle. Your feet should be together, with your weight on the balls of your feet rather than your toes.

3. Maintain a tight core. Pull your abdominal muscles in tight, toward your spine. This will protect your back during the push-up. Picture a board laying across your back as you do your push-up. You want to keep your back straight enough that the board stays stable throughout the workout.

4. Lift your head to keep your neck in a neutral spine position. Looking down to the floor underneath you will strain your neck.

5. Inhale as you lower your body toward the ground. Do not allow your chest to touch the ground. Push back up, without locking your elbows. Exhale as you push up. Do as many repetitions as you can do. Rest for 30 seconds between sets. Do 3 to 4 sets.

Tips & Warnings

• Add variations to the standard push-up by putting your feet up on a stool or a stability ball. This will work your abs more than the standard push-up will. You can also place one hand on a bench to do an incline push-up to increase flexibility and range of motion. Be sure to alternate arms between sets to work both sides evenly.

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