Effective Push-ups

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Holos Exercises

Effective Push-ups

Exercise Type: non-impact

Duration:5 minutes

Reps:25 reps

Fitness Level: Easy

Posted By:Greg Stallkamp

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Exercise Description

Push-ups are an often overlooked exercise to build the upper body. They are easy to do and don't require any equipment. Anywhere you have open floor space you can do a push-up. There are a few key things to remember when executing when conducting a push-up, so follow directions carefully and consult with a trainer if you already have a fitness routine.

Muscle Groups: Upper body and back

Step Number 1

Start on the floor with your hands directly underneath your shoulders. There are different variations of push-ups and different hand placements, but for this iteration, focus on placing your hands directly under your shoulders.

Step Number 2

Your legs should be extended out behind you. Only the balls of your feet should be touching the ground. Your entire body should be supported with your arms outstretched supporting your upper body directly below your shoulders and the balls of your feet.

Step Number 3

Make sure your upper body, back, butt, and legs form a direct line. Your body should look like a triangle with your arms forming a right angle, perpendicular to the ground.

Step Number 4

Form is Very Important! Make sure throughout the exercise your back, butt, and legs stay straight. You will cause undue stress on your body if you body does not form a straight line. Many tend to drop their hips towards the ground (forming a concave or U shape), this will put too much stress on the back and cause injury.

Step Number 5

From the starting position slowly lower your upper body to the ground. Your arms should be bending at the elbows, with your elbows facing roughly 45 degrees away from your body. Do not finish the position with your elbows pointing directly away from your body at 90 degrees, this is incorrect.

Step Number 6

Your body (and chest) should not completely touch the ground. After you have lowered your upper body to the ground make sure 1) That your body remains straight, and 2) That there remains a small space of two or three inches between the floor and your chest.

Step Number 7

Return to original position by extending your arms forward and "pushing" the ground. Once again focus on form! Keep your back, hips, and legs straight.

Step Number 8

Try to repeat this process 25 times. If you are experienced you might be able to do 50, if you are a beginner, you might shoot for a lower number, like 10.

Step Number 9

If you are a beginner you might also want to try a version of the push-up with your knees on the ground. In this version use the same hand placement, but rest your lower body on the ground at your knees so that your upper body is "pushing" a lower weight. Still make sure to focus on posture. Keep your back, butt, and legs straight. Your knees will be touching the ground, but keep your feet in the air. Your lower legs, upper legs and upper body should be in the shape of a check mark. As you become comfortable move into the traditional push-up position.

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