How to Do Proper Pushups
Push-ups build strength in the triceps, chest and shoulders. There are a number of variations on the basic push-up that modify the exercise to take body type and strength into account, but there's little discussion about which way is proper. Push-ups have been a popular part of gym classes and military exercises for years. Push-ups have now become a component of exercise regimens that focus on extreme numbers of reps. Using proper form will lessen the chance of injury and increase the benefits of the exercise.
Instructions
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Lay face down on the floor with your feet together. Close your hands into fists and place them on the floor at about your shoulder width. Curl your feet so that your toes and the balls of your feet are resting on the ground.
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Lift your torso and legs with your arms, pivoting on your toes. Stop when your arms are almost straight but your elbows aren't locked. Don't curve your back or bend your knees--keep a straight line from your feet to your head. Keep your head in a natural position, not looking up or toward your feet.
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Inhale and keep your elbows close to your body as you use your arms to lower yourself toward the ground. Stop when your elbows form a 90-degree angle. Don't lower yourself all the way to a resting position on the ground.
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Begin another rep by exhaling as you push your torso and legs away from the floor. Stop when your arms have reached the straight-but-not-locked position.
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Repeat each step until you've reached the number of repetitions that are appropriate for your exercise regimen. Remember to inhale and exhale. Keep all of your motions smooth.
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Tips & Warnings
Always warm up before exercise.
Do cool-down exercises when you've completed your workout.
Place your hands flat on the floor if using your knuckles is difficult.
Keep your hands close together to work out your triceps and farther apart to exercise your shoulders and chest.
References
Resources
- Photo Credit Military Medical Student Association
