Want to master the push-up? Here, experts weigh in on how to do a push-up, push-up benefits, push-up variations, what muscles push-ups target, and more.
Buried deep in your brain, you might have a memory of shakily attempting — and maybe failing — to do a handful of push-ups during your fifth-grade gym class. It was the era of the agonizing Presidential Fitness Test, and you may be apprehensive about performing the upper-body-building exercise to this day.
Since push-ups also work the muscles throughout your arms and shoulders, the exercise can make carrying and lifting items overhead feel less taxing, too, says Harris.. The serratus anterior also comes into play. When the muscle, which is essential to the optimal movement of the shoulder complex, is weak, a scapular"winging" posture can develop and ultimately shorten the pectoralis minor muscle.
3. Spread your fingers as wide as possible to grip the floor and externally rotate your hands slightly, as if you're screwing them into the floor. Keep your palms flat, distributing the load of your body evenly throughout your hand. Then, engage your core, bracing as if someone were about to punch you in the gut.
Similarly, avoid lowering rapidly and"snaking" your body up the starting position, which negates all of the benefits of push-ups, says Harris. You want your shoulders, hips, and ankles to be in alignment, and your trunk should feel strong, still, and stable, according to the experts. Once you're a classic push-up pro, level up the movement by playing with tempo , adding shoulder tap holds, or hovering one foot above the ground, suggests Vesco. You can also try decline push-ups , push-ups with a weighted vest or weight plate on your back, or push-ups with a resistance band hooked around your thumbs and placed over your back to increase the muscular challenge, adds Harris.
Megan Falk Fitness Strength Training Workouts Fitness Tips Push-Ups How-Tos
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