How to Properly Do Pushups

Proper form is very important when performing pushups.

Pushups are one of the most basic exercises, but one of the most effective for targeting the muscles of your arms, shoulders and upper back. Pushups primarily target the anterior and medial deltoids, triceps and pectoral muscles, but also work out the muscles of the rotator cuff, abdominal muscles and even the gluteals and quadriceps since these are used to help stabilize the body when you perform a pushup properly. Performing a pushup improperly can lead to injuries of the shoulders or other strained muscles.

Things You'll Need

• Mirror
• Floor mat (optional)
• Stability ball (optional)

Instructions

1. Lay in a prone position on the floor with your toes tucked under your heels and your hands a little wider than shoulder-width apart. Your fingers should point forward and your palms should be flat on the floor. Your feet should be about hip-width apart to provide a solid base. Your face should look forward and your chin should touch the floor. This is the starting position for the pushup.

2. Press upward with your arms to raise your body into the "up" position. Keep your head in line with your spine and keep your abdominal muscles tight. This will stabilize your core and keep your hips from sagging downward during the pushup. Keep your gluteals tight and check in the mirror to make sure your back is in a straight line. Avoid allowing your hips to bend, pushing your gluteals up into the air.

3. Keep your elbows in to your sides as you lower your body to the floor. Allowing your elbows to flare out to the sides of your body can cause shoulder injury. Keeping the elbows close to your body will also help you work out your triceps.

4. Modify the pushup as necessary. If you can't push your body up from the lowered position while on your toes, you may want to try doing pushups on your knees to make it easier. Stretch your body out if you perform pushups from the knees so your back is flat from your hips to your shoulders. Avoid simply bending your back to lower your arms and face to the floor by lowering your entire body.

Tips & Warnings

• Place an exercise mat on the floor before performing pushups if the hard floor is uncomfortable on your hands and toes or knees. You may choose to use a sticky mat like those used for yoga if you have trouble with your hands and feet sliding on the floor.

• Spread your feet farther apart if you find you are having trouble performing the pushups. This will put you closer to the ground and allow you to perform more repetitions without the extra strain on your upper body.

• Place a stability ball under your ankles if "regular" pushups are too easy. This will put more of your body weight on your upper body and will force your core muscles in your abdomen and lower back to work harder to keep you stable on the ball.

• Don't allow your hips to drop while performing a pushup, as this can put extra strain on your lower back and make it harder to return to the "up" position.

• If you have shoulder problems, do not perform pushups without first checking with your doctor.

References

• YouTube: Push-ups - How to Properly Do a Pushup
• Health and Fitness Advice: Do Push-Ups the Right Way and Improve Your Level of Physical Fitness
• The American Council on Exercise: Push-up