Advanced Series: How To Do a Push-Up

Push-ups are a great, full-body exercise move and one that everyone can add to their fitness routines in one form or another. Many people get intimidated by push-ups but there can be a push-up for everyone!

More of a beginner? This guide is for you: How To Do Push-Ups for Beginners.

Exercise Disclaimer: Before starting any new workout regimen, it’s important to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately. The workout below is merely a suggestion and should be adjusted to fit your individual needs and goals. 

The Benefits of Push-ups:

1. Push-ups build core strength. When done correctly, push-ups engage your back and abdominal muscles and build core strength.
2. Push-ups are a great strength-building exercise for your chest, triceps, and shoulders.
3. There are a lot of push-up variations that you can try. Push-ups can always be a challenging exercise in your fitness routine.
4. Push-ups can be done quickly or even explosively for a great cardiovascular exercise. Because you are using multiple muscle groups at the same time, you will ramp up your heart rate as you work.
5. Push-ups can help to improve your posture by building your core strength.

Tips for Setting up a Proper Push-up

Pushups are hard because the form is difficult to get right, especially as you get tired. It often helps if you have a mirror to see your form or a workout partner can watch for you.

It is better to do a few correct push-ups over a bunch of bad ones.

Hands: There are a lot of hand position variations with push-ups like normal, wide, diamond, and staggered. If your wrists hurt when doing push-ups, I recommend using a push-up tool (see below) or bar for wrist flexibility.

Core: Imagine making a straight line from your head to your heels, starting with your head looking slightly ahead of you. Imagine as you lower your chest down that you are going to touch your chin to the ground rather than your forehead.  Your midsection should stay as straight as possible. If you feel your bum raising towards the air, stop and reset.

Engage your core during the entire push-up. Imagine clenching your abs like you are about to be hit in the gut. This helps you to keep your core tight and build core strength.

Push-up #1: Bosu Ball Push-up

Start with the BOSU ball on the ground with the blue side facing down. Place one hand on either side of the BOSU. Get into a push-up position with the core tight and elbows slightly bent.

Slowly lower your chest towards the BOSU ball while keeping your core engaged. When your arms are parallel to the ground, pause and then return to the starting position.

Repeat for three sets of 15 repetitions.

Push-Up #2: Decline Push-Up

Start by placing your hands flat on the ground about shoulder-width apart. Place your feet on top of a bench or box with your toes touching the box.

Make a straight line from your head to your feet and engage your core. Slowly lower your chest down until your chest is just above the ground. Hold for one second.

Push yourself back up to the starting position by straightening your arms.

Repeat for three sets of 15 repetitions.

Next level: the box or bench can get taller and taller to make this push-up increasingly difficult. You can then move to a wall push-up.

Push-Up #3: Explosive Push-Up

Start in a push-up position with your hands slightly wider than shoulder-width. Keep your core tight and make a straight line from your head to your feet. Lower your chest down and hold for one second.

In an explosive movement, push yourself up and get your hands off the ground. Bonus points if you can clap your hands together.

Return your hands to the ground and repeat this movement.

Repeat for three sets of 10 push-ups.

Push-Up #4: Spiderman Push-Up

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Start in a push-up position with your hands flat on the ground, slightly wider than shoulder-width apart.

Engage your core muscles and make a straight line from your head to your heels.

As you lower your chest towards the ground, raise one leg and bring your knee towards the elbow on the same side as the leg.

Push your body back up to the starting position and bring your leg back to the floor.

Repeat on the other side.

Alternate legs and repeat this move for three sets of 10 push-ups.

The Bottom Line

Push-ups are a great, full-body exercise move and one that everyone can add to their fitness routines in one form or another. With proper technique and moderation, everyone can do pushups.

Push-ups build strength in your core, chest, triceps, and shoulders. They can be ever-challenging and a great addition to your cardiovascular and fitness routines.