Beginners Guide to Push-Ups

There is no doubt that 'Push-Ups' are one of the ultimate upper body exercise routines. They are easily adaptable into any type of sport or routine, can be performed by the majority of age groups, and best of all can be done at home for free without the use of any high tech or expensive equipment.

Push-Ups are the perfect exercise to build both upper body and core strength using your own body weight. Push-ups use several muscle groups and joints in one movement. If performed correctly, push-ups use muscles in the abs, back, chest, shoulders, triceps and the legs.

When doing push-ups, there are 2 different rhythms you can use depending on your level of fitness. The beginner rhythm is to go DOWN SLOW and then UP FAST.  While the more advanced rhythm and much harder way to do push-ups is to go DOWN FAST and then UP FAST. The following is an example of a push-up using the beginner rhythm:

Once on the floor, get your self into a plank position. Your hands should be placed slightly wider than your shoulders.

Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. The core must be tight throughout the entire push-up.

Then lower your body until your chest nearly touches the floor.

Exhale as you begin contracting your chest muscles and pushing up through your hands. Don't lock out the elbows. Keep them slightly bent.

Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.

Repeat for as many repetitions as your workout routine requires.

↓ Down and Inhale

↑ Up and Exhale

Key Points:

• Make sure your elbows are tucked inwards.
• Make sure you are balanced on your hands and toes.
• Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
• You can position your feet to be close together or a bit wider apart depending upon what is most comfortable for you.
• Don't hold your breath. Make sure your inhale (going down) & exhale (going up).