How to Improve Pushups

Pushups provide great exercise for your entire body. While your arms and chest do a lot of the work, your back, core and legs are also working. Once you have mastered a basic pushup, there are several things you can do to make the exercise more challenging. Here are some ways to improve your pushups.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Exercise attire
• Step
• Chair
• Weighted vest

1. Change the position of your hands. If you alter your hand positioning, you can work different muscle groups more intensely. Move your hands out a few inches, and you'll focus more on your chest muscles. Move your hands into a triangular position with your thumbs and pointer fingers touching, and you'll focus more on your triceps.

2. Elevate your feet. Place your toes on a small step while you perform the pushups. This will work your shoulders more. As you become more adept at this type of pushup, raise the height of your feet. Place your feet on a chair or a low table.

3. Perform reverse pushups. Start in the lowered position and hold for a moment. Push yourself up to a traditional starting position and lower down again.

4. Add weight. Wear a weighted vest while you perform the pushups. This additional weight will help to further challenge your body.

5. Lift one leg. Perform pushups as you normally would but lift your right foot off the ground. This will improve your balance and seriously work your core. After you have completed a set like this, switch and lift the left foot off the ground.

6. Slow down. As a general rule, slower repetitions are more challenging than faster reps. You'll have to isolate your muscles more. Count to 10 as you slowly lower down. Count to 10 again as you slowly push up.

7. Clap your hands together between pushups. Push up with intensity and lift your hands off the ground. As your body remains in the air, clap your hands together quickly. Return your hands to the floor and lower down to another pushup.

Tips & Warnings

• Give your body a chance to recover in between pushup sets. During your recovery, your heart rate should stabilize.
• Drink plenty of water before and after your workout. When you are hydrated, you will perform better and keep your body safe.
• Stop performing pushups if you feel pain. While challenging your body can be uncomfortable, you should not be in pain.
• Don't sacrifice your form. If you are tired and feel your hips sinking, take a break. Poor form puts your body at risk for injury.

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