Push-ups are one of the most dynamic bodyweight exercises you can perform. The basic push up works the pectoral muscles, triceps, and deltoids while also engaging your core. Performing push-ups on a regular basis is a great way to build your upper body and core strength.
While a great exercise to build strength they can also be difficult for many people to perform properly. Follow these three easy steps to build strength and improve your push-up form!
1) Knee Push Ups
Start kneeling on the floor
Extend arms into a high plank position
Make sure your shoulders are over your wrists and hands shoulder-width apart
Slowly lower your body while keeping your head aligned with your spine and back straight
Press back up until your arms are fully extended. *to engage chest more, think about squeezing your elbows together as you press up. Pressing straight up often works your triceps more than the chest
Repeat this process for multiple reps as long as you can keep proper form
2) Elevated Push Ups
Find a bar, bench, box, countertop or other object to place your hands on
Extend your legs behind into an elevated plank against the object
Make sure your shoulders are over your wrists and hands shoulder-width apart
Slowly lower your body while keeping your head aligned with your spine and back straight
Press back up until your arms are fully extended, without locking out your elbows
Repeat this process for multiple reps as long as you can keep proper form
3) Standard Push Ups
Start kneeling on the floor and extend your legs behind you with toes on floor
Extend your upper body out into a plank position
Make sure your shoulders are over your wrists and hands shoulder width apart
Slowly lower your body while keeping your head aligned with your spine and back straight
Press back up until your arms are fully extended
Repeat this process for multiple reps as long as you can keep proper form
Advanced Push Ups
Once you feel comfortable doing multiple reps of a standard push up you can try one of these advanced techniques to take your fitness to the next level!
Narrow Grip Push Up
Elbows stay tucked closed to body
Focuses the exercise more on your tricep muscles
Push Up With Leg Lift
Great to engage your core with anti-rotation
Lift your leg as you lower yourself to the ground
When you push up place your leg on the ground and alternate to the other leg
Push Up With Knee Tuck
A core burner!
Lift your leg and bring your knee toward your elbow as your lower yourself to the ground
As you push up extend the leg back to straight and place on floor to switch legs
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