How to Do a Push Up

How to Do a Push-Up Push-ups are a great way to build strength and stamina simultaneously. This, in turn, helps boost muscle power and decrease your risk of injury while you are doing other exercises. Push-ups are especially effective for building leg, abdominal, and lower-back muscles. Follow these instructions for the most effective push-ups. STEPS Step 1: Get Medical Clearance Check with your doctor to see what exercise program is best for you. Make sure that you are cleared to do push-ups. Find out how many push-ups your doctor advises you to start with and how quickly you should increase your routine. People who decide to join the military might want to practice push-ups. Step 2: Begin with Wall Push-Ups Find a wall with sufficient area for you to move around freely. There should not be anything on the wall, such as paintings or shelves. Place your hands shoulder-width apart in front of you. Put your feet together. Slowly push yourself away from the wall. Then return to the starting position. Continue these push-ups until the exercise becomes comfortable. ™ © Advanced Assessment Systems/LinkIt! Duplication is restricted to licensees only. Step 3: Tense Your Muscles Tense all the muscles in your legs and back, keeping them as taut as possible. Try to stay in that position without moving your arms and legs. Once you can hold these positions consistently without trembling in your arms and legs, move on to floor push-ups. Step 4: Perform Floor Push-Ups Find an area inside or outside with sufficient room for you to move without disturbing anything or anyone. Lie face-down on the ground. Distribute your weight evenly between your hands and feet. Position your hands under your shoulders, with your palms flat on the ground. Rest your toes on the ground. Inhale deeply. Push yourself up as you exhale. ™ © Advanced Assessment Systems/LinkIt! Duplication is restricted to licensees only. Step 5: Maintain Correct Form Continue pushing up, keeping your elbows slightly bent as you extend your arms underneath your body. Pause at the top of the push- up and count to five. Then lower yourself down slowly until your chest touches the ground. To get the most benefit from the exercise, keep your stomach in and your back flat and rigid as a board. Step 6: Build Endurance Slowly Continue doing push-ups until you get tired. Be sure to build up slowly, adding only a few more push-ups each day. This will help you build your endurance and avoid injury. NOTE: You will get the most benefit from push-ups if you do them slowly. Rushing through them reduces the effect. ™ © Advanced Assessment Systems/LinkIt! Duplication is restricted to licensees only.

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