Push Up Technique

Push ups are one of the most popular chest exercises of all time. That said, a lot f people just don't understand proper push up technique and form.  Whenever I head to the gym, it's a sure bet that I'll see at least one person attempting to do push ups with poor technique.  Not only does poor push up technique make the exercise more difficult to perform, but it also places undue stress on the joints in your shoulders and elbows.

Check Out This Push Up Technique Video...

Muscles Targeted With Proper Push Up Technique Target Body Part: Arms, Chest, Shoulders Primary Muscles: Anterior and Medial Deltoid, Triceps, Pectorals Secondary Muscles: Rhomboids, Erector Spinae, Rotator Cuff, Posterior Deltoids, Serratus Anterior, Rectus Abdominus, Transverse Abdominus, Gluteus Maximus, Quadriceps

Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you. Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward or turned slightly inward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body without any bend at the hips or knees. Stiffen your torso by contracting your core/abdominal muscles ("bracing"), your glutes and quadriceps muscles and align your head with your spine. Place your feet together with your ankles dorsiflexed (toes pointed towards your shins).

Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat/floor. Allow your elbows to flare outwards during the lowering phase.

Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. For extra strength think about pushing the floor away from you. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.

Special Instructions: An alternative position is to turn your hands to face forwards and keep your elbows close to your sides during the downward phase. This shifts the emphasis from the chest muscles onto the triceps and may reduce stresses in the shoulder joint.

Note: If you are having a hard time performing this exercise with proper form, place your knees on the ground instead of your feet.

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