Master the art of push-ups with tips on perfect form, variations, and progression. Learn how to boost strength and get the most from your push-up workout!
Push-up variations
Push up on Toes
Push ups are a great exercise because they work the pecs, deltoids and triceps while strengthening the muscles of the core, in fact one of the more recent studies found doing push ups activates 51% more of the abdominal muscles than doing a bench press. On top of improved upper body definition push-ups build muscular endurance and create lean muscle mass that improves overall fitness and good health. The most effective push-ups are push-ups on your toes, as they engage a greater amount of activation in the muscles of the upper body and core – demanding whole-body integration.
To do a push-up you are going to get on the floor on all fours, positioning your hands slightly wider than your shoulders. Don't lock out the elbows; keep them slightly bent. Extend your legs back so you are balanced on your hands and toes, your feet hip-width apart. Once in this position, here is how you will do a push-up.
- Contract your abs and tighten your core by pulling your belly button toward your spine.
- Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle.
- Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position.
One of the easiest ways to develop the ability to do a push-up is to work on the eccentric (lowering) portion of the movement, This is commonly known as a "negative," the exercise allows you to get some resistance from gravity, without the intensity of pushing yourself back up.
An eccentric push up begins in a high plank position with your hands underneath your shoulders and your arms at a 45-degree angle to your body. Slowly and with control, lower your chest and hips to the ground. At the bottom, reset to a high plank and repeat.
One of the most common mistakes I see people make with their push ups is flaring their elbows out. This occurs when using a hand position that’s too wide this also puts the shoulders at a greater risk for injury.
Push up on Knees
If doing push ups on your toes is too challenging, then doing push ups on your knees is also a very effective way to build upper body strength. Knee push-ups are a valuable alternative to toe push-ups to give your chest, shoulders and arms a quality workout, at the same time strengthening the muscles of the core. The overall ratio of muscle activation in the upper body when you do a push-up on your knees or toes is the same.
The technique in doing knee push ups is slightly different to push up on toes. You begin exercise by kneeling on the floor, then place your arms straight in front of you, tighten your abs while you bend your arms, lowering your torso until your chest is just above the ground. To return to starting position straighten arms.
Some important points to perform knee push-ups correctly,
Hands roughly shoulder width.
Lower chest to ground level.
Brace your core and squeeze your glutes.
Keep your back straight — never rounded!
Focus on keeping your muscles active even when you’re lowering to the floor.
Breathe during the exercise.
About the Author
Mike McGurn S&C coach and www.bio-synergy.uk ambassador.
International Strength and Conditioning Coach Mike McGurn has the prestigious honour of training three National Senior Irish Teams in different codes and winning two World Titles in two different sports. McGurn has overseen the physical conditioning of these National teams at 3 World Cup Tournaments and 8 Six Nations Tournaments.
