The Push-up is an incredible total body strengthening move that doesn’t require any equipment or even much space. However, to reap the full body benefits of push-ups, it’s important to make sure we’re doing them correctly. You can do a push up from your toes or knees.
- Start in a high plank position
- To get into a plank, place hands firmly on the floor, directly under your shoulders. Ground toes [and knees if needed] into the floor to stabilize your lower half.
- Brace core (tighten abs as if preparing to take a punch), engage glutes and hamstrings [by pushing your heels back towards the wall behind you], and flatten your back so your entire body is neutral and straight.
- Lower your body
- Keep back flat and eyes focused about 3 feet in front of you. Maintain a neutral neck and lower your body until your chest grazes the floor.
- Don’t let your butt dip or stick out at any point during the move — your body should stay in a straight line from head to toe.
- Draw shoulder blades back and down, keeping elbows tucked close to your body (don’t “T” your arms).
- Push back up
- Keeping your core engaged, exhale as you push back to the starting position.
- Pro tip: Imagine you’re screwing your hands into the floor as you push back up.
- Repeat for 10–20 reps or as many as you can do with good form.
Once you perfect your form, try this push-up oriented workout. This workout is best done after a walk or run or as a part of a work-out routine.
- Hold a high plank for one minute and every 5 seconds or 10 seconds during the minute do one push up. Rest and then repeat 2-3x.
Finally, one extra challenge- if you’re doing most of your push-ups from your knees, challenge yourself to do at least one from your toes and work your way up from there!