Push-ups are excellent exercises for using in bodyweight workout plans, and although they are straightforward, it is important to keep a strict form to get the most out of them and to avoid injury.
They are amazingly adaptable and versatile, and can be done literally anywhere you have enough space to lay down. They work your chest, shoulders, and triceps, and can be used with different techniques, in beginner to advanced training programs.
To protect your lower back, you should make sure you keep your belly button pulled back to engage your underlying core muscles and brace your abs while you perform the exercise. This will help you maintain a strong position with your spine in neutral alignment.
Here's how to do push-ups properly, and check out the full video tutorial below to learn the fine-form points of the exercise.
How To Do Push-Ups: A Step-By-Step Guide
-
- Step 1: Kneel down, set your hands on the floor just outside shoulder width apart, then move your feet back so you are resting on your tip-toes with your back in neutral alignment and your core tight.
-
- Step 2: Breathing in, slowly lower your chest towards the ground by bending your arms to 90 degrees. Make sure you keep a flat position through your body and your core held tight.
-
- Step 3: Breathing out, press yourself back up into the start position, pushing your shoulder blades and upper back upwards, still maintaining a straight line through your body.
-
- Step 4: Repeat for the prescribed number of reps, then slowly bring your knees forward to a resting position.
To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube channel.
This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast. Only for guys 40+ who want to build muscle. If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...
See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »
*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to do push-ups.
