Push ups are without doubt the best bodyweight exercise for the upper body, but knowing how to do push ups correctly, and how to vary them will make all of the difference to your results.
The primary muscles worked in push ups are the pectorals, anterior deltoid, triceps, and as stabilizers, the biceps, gluteus maximus, lower back and the abs.
Steps to performing push ups:
- Hands should be placed flat on the floor, slightly wider than shoulder width and also with the hands slightly lower than shoulder level. Fingers should be pointing forward.
- Feet and legs should be straight, stretched back and the weight of the lower body supported on the toes. Feet should be together.
- The back should be kept taut and rigid; not allowed to slump, and this position can be supported by keeping the gluteus maximus (butt) and abdomen flexed.
- Facing the floor throughout, simply push, until the arms are almost completely straight, but not locked out, and then lower. Avoiding the lock out keeps the stress on the muscles, where it should be, and not the elbow joints.
- The lowering portion of the movement is known as the negative, and is of huge importance for building muscle, and should be done slowly.
Push ups can be varied, by using a wider or narrower hand position. A wider hand position will put more stress on the pectorals, and a narrower position will work the triceps more.