Incline Push Up
If a standard pushup is too difficult, you can start by doing pushups against a wall or an angled bar. Stand several feet away from the object you are using and use the same pushup technique as above to lower yourself until the elbows are 90 degrees and then rise back up. Keep your core tight the whole time.
Standard Floor Pushup
The pushup may just be the perfect total body exercise that builds both upper body and core strength. Done properly, it is a compound exercise a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs, and even the legs. For a perfect pushup:
- Get on the floor and position your hands slightly wider than your shoulders.
- Raise up onto your toes so you are balanced on your hands and toes.
- Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
- Your feet can be close together or a bit wider depending upon what is most comfortable for you.
- Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.
- Keep a tight core throughout the entire push up.
- Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.
- Exhale as you begin pushing back up to the start position.
- Don’t lock out the elbows; keep them slightly bent.
- Repeat for as many repetitions as your workout routine requires.