Published by Barry’s in Fitness on September 10, 2019

The Basics

Push-ups work multiple muscle groups including biceps, triceps, shoulders, back, chest, and core. To execute properly, start in a plank position with hands shoulder-width apart and feet about hip-distance apart. As you bend your elbows, they should angle down and away from your body at about 45 degrees. Keep your core engaged and back flat so both move in a straight line, lowering until your elbows match your shoulders.

For those not ready for full push-ups, a modified version on your knees allows you to focus on core engagement while pressing through your hands and upper arms.

The Extra Push (Up)

Hand Placement: Positioning hands closer together emphasizes triceps, while wider hand placement targets the chest more.

Hand Releases: Lower your chest to the ground, release your hands briefly by retracting shoulder blades and engaging lats, then push back up.

Elevation Variations: Use an incline to progress from knees toward full push-ups. For greater challenge, try decline push-ups with feet elevated higher than shoulders.

Negative Push-ups: Start at the top and lower yourself as slowly as possible for increased difficulty.

Maintaining proper hip, spine, head, and neck alignment is essential regardless of progression level.

Set Yourself Up For Success

Build foundation strength through tricep extensions, dips, planks, and chest presses to support proper form development.