Content

• To step
• Method 1 of 4: The basics of the push-up
• Method 2 of 4: Do a normal push-up
• Tips
• Warnings

You don't have to join the military to enjoy the myriad benefits of a well-executed push-up. For the basic form of the push-up you don't need anything other than your own body weight and your arms. It can be done anywhere, as long as you have a firm surface, and it helps strengthen your chest and arm muscles.

To step

Method 1 of 4: The basics of the push-up

1. Choose the type of push-up that works best for you. There are basically three variations of the basic push-up that you use to train different muscles. The difference is where you place your hands when you assume the plank position. The closer your hands are together, the more you use your triceps. The further apart they are, the more you work with your chest muscles.
   • Normal: Your hands are a little further apart than the width of your shoulders. Now you train both your arms and your chest.
   • Diamond: Put your hands close together in the shape of a diamond, place them directly under your chest. This way you use your arms much more than with the basic posture.
   • Wide arms: Place your arms a bit further than your shoulders. This requires less of the arms, you mainly train your chest.

Method 2 of 4: Do a normal push-up

1. Do a "Spiderman" push-up. Do a normal push-up or a basic variation. When you're all the way down, bend your knee to the side so that it is toward your shoulder. Do a whole set of reps with each leg, or switch legs. If you do it right you will train your "core", next to your upper body.
2. Do a push-up with your fingertips. If you are very strong you can do push-ups using your fingers instead of your palms.
3. Do a push-up from your knees. If you are unable to do normal push-ups, you can choose to place your weight on your knees instead of the balls of your feet. Continue the push-up as usual. When this push-up becomes easier, you can switch to the push-up from the feet.
4. Do a push-up on an incline. You can also do an oblique push-up, where you put your hands on something higher. You can use a hill for this, or a piece of furniture, until you are ready to do a flat push-up.

Tips

• Use a mirror if you have one to check your posture.
• Concentrate on your chest muscles, tightening them when you're at the top of the push-up. If you can't tighten your muscles, do an easier push-up first. For example, do an oblique push-up in front of the mirror first, so that you can see if your chest muscles are properly tightened. Also try to eat a little bit first.
• Remember to always warm up your muscles before exercising. This will reduce the risk of injury and prepare your muscles for push-ups. You can even lift / push / pull etc. more if you warm up properly first, instead of just starting the exercises. Do stretches for your hands and wrists - important joints for push-ups. Proper stretching and cooling down after the push-ups is just as important as warming up, but unfortunately it is often underestimated.
• If you are just starting out, it is fine to use a mat. That can be a bit more pleasant for your wrists.
• One of the advantages of push-ups is that you can do it anywhere. All you need is a piece of floor that is big enough. The surface of the floor must be solid and cannot shift. And preferably use a surface that does not damage your hands.
• Regular push-ups can be quite difficult to perform in a controlled manner, especially if you are a beginner. If you find yourself shaking when doing a calm, well-executed pushup, it may still be too hard for you (or you haven't warmed up properly).

Warnings

• If your lower back gets tired, stop the exercise. Don't sag in the middle, because that can lead to injuries!
• As with many other exercises, if you suddenly experience severe pain in your chest or shoulder, you should stop immediately. If you have chest and / or shoulder pain, either you have done too many push-ups or the exercise is still too difficult for you. If the latter is the case, start with a lighter chest muscle exercise before doing the push-ups. If you're hurting elsewhere, you're probably doing something wrong. If the pain persists, see a doctor.
• Placing your hands closer together does have disadvantages. If you put them too close together, it becomes more difficult to keep your balance, and there is also a lot of (unnecessary) pressure on the bones of your arms and shoulders. This can hurt and lead to joint problems. However, not everyone is bothered by this. Try to stick to the following rule: place your hands on the floor and extend your thumbs together. When the thumb tips touch you have reached the maximum, don't put your hands any closer together. If you want to increase the difficulty further, use one of the other methods above.