Push Ups
Make two fists and place them under yourself on the
floor, approximately shoulder width apart.
If you are on a relatively
cushioned surface, such as a carpeted floor, simply support yourself on
your fists between the first and second knuckles. If you are on a less
forgiving surface, consider investing in some
pushup grips (they look like handles you put on the floor.) Curl your
toes upward (towards your head) so that the balls of your feet touch the
ground.
Raise yourself using your arms.
At this point, your weight should
be supported by your hands and the balls of your feet. Make a straight
line from your head to your heels. This position is called "plank,"
which is used for other various exercises. This is the beginning and the
end position of a single push-up.
Lower your torso to the ground until your elbows form a
90 degree angle. Keep your elbows close to
your body for more resistance. Keep your head facing forward. Try to
have the tip of your nose pointed directly ahead. Draw a breath as you
lower yourself.Raise yourself by attempting to push the ground away from you. Breathe out as you push. The power for that push will inevitably come from your shoulders and chest. The triceps (the muscle on the back side of your upper arm) are also contracted but the primary exercise for the triceps isn't the push-up. Continue the push until your arms are almost in a straight position (but not locked). |