Perfect Form Push-Up
Push-ups are an excellent upper body workout recommended by personal trainers for sculpted arms. Plus no equipment is necessary so they can be done at home or virtually anywhere.
There are many variations, each with specific techniques to squeeze out results. Check out our tips for proper form below.
Plank your body on palms and toes. Keep a straight line from head to toe – your hips should not sag down or pop up. Arms should be directly below the shoulders and slightly wider than shoulder width apart. Push your shoulders back, away from the ears.
Once you’re in the position described above, lower your body until your chest nearly touches the floor. Then push up forcefully back into starting position. You can also get a mini ab workout at the same time by engaging your core and tightening the abs.
Easier Push-Up Variations
If you can’t do the push-up described above, no biggie. Follow the modifications below to still see great results while working your way up to the classic push-up.
- Rest your planked body on knees instead of toes. The closer to the ground you drop your feet, the easier the push-up becomes.
- Bring your arms in slightly so they are directly below your shoulders rather than wider apart.
- If both of the above are too difficult, ease yourself in by doing standing wall push-ups.
More Challenging Push-Up Variations
Looking for some serious body building? Not feeling the burn with a classic push-up? Spice it up using these great modifications:
Wide Arm Push-Up
Keep your arms below the shoulders, but MUCH wider than shoulder width apart. Palms facing outward rather than forward.
Place your hands directly under your chest, making a diamond shape by touching the tips of your thumbs and index fingers together.
Arms By Your Side
Bring your arms in close to the body – underneath and parallel to your body rather than away and perpendicular to it.
Any of the push-up modifications above are excellent toning exercises to enhance your fitness program.