How to Train Doing Push Ups
Push-ups are one of the easiest and most valuable exercises for those looking to build strength and muscle mass. Using the right techniques, you can effectively build arm, shoulder, chest and back muscle. Variations on the standard push-up can be used to target specific muscles and to train your body to be stronger and more fit.
Instructions
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How to Train Doing Push Ups
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1
Perform a set of 20 standard push-ups for your first rep. A standard push-up starts with your body against the ground and your palms at shoulder height. Keep your head up, looking straight ahead rather than at the ground and push your body up to fully extend your arms. At the peak of the push-up, you should be balancing on your hands and toes.
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2
Take a three- to five-minute break after the first rep of push-ups and then repeat the set. In total, you should do four sets of standard push-ups.
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3
Form a diamond with your thumbs and index fingers while your palms are on the ground. Your hands should now be underneath your chest rather than beneath your shoulders. In this position, complete a set of 10 push-ups, keeping your elbows close to the sides of your body. This form of push-up is more difficult and will target your tricep muscles.
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4
Take a three- to five-minute break and complete three more sets of 10 diamond push-ups.
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5
Facing the ground, place your feet upon a two- to three-foot platform, such as stairs or a bench, and resume the standard push-up position. In this "declined" position, complete four sets of 10 push-ups, taking three- to five-minute breaks between each rep.
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6
Follow this routine daily, increasing the number of push-ups you perform in each set as your muscles become stronger.
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Tips & Warnings
Those with less fitness experience and prior training can begin these exercises with a lesser number of push-ups in each set.
Clap between each push-up to increase the difficulty and rigor of the training.
Use a workout mat or gloves to prevent blisters and callouses on your hands.
