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Different Push Ups

Performing push-ups as an exercise targets the chest muscle group, the triceps muscle group and the shoulders muscle group. Additionally, the abdominal muscles are effectively trained. The benefit of this exercise is it can be modified to shift emphasis onto different muscle groups. The modified exercises are easily performed with a little know-how, and can be incorporated into your existing training routine very easily. The key is knowing how to properly perform them.

  1. Traditional Push-Ups

    • Start by placing your hands wider than shoulder width, in alignment with your chest. Your toes should be perpendicular to the floor, stabilizing your body off the ground. Your elbows should be fully extended and your body perfectly straight. When bending at the elbows, your chest will lower to the floor, fully stretching your chest muscles. Once you are an inch off the ground, drive your body back into the starting position by extending your elbows. The key to successfully performing this exercise is making sure your body stays rigid throughout the exercise. At no point should your hips sag below your shoulders toward the floor, and no part of your body, other than your hands and toes, should touch the floor.

    Modified Push-Ups

    • The modified push-up is very similar to the standard push-up. The primary difference between the two is that during the modified push-up, your knees are on the ground, acting as the pivot point, similar to the responsibility of your toes during a traditional push-up. The benefit of the modified push-up is that it is easier to perform and is a good starting exercise for those unable to perform traditional push-ups. The movement sequence of the exercise is the same as with the traditional push-up, and the keys to success are the same.

    Four-Count Push-Ups

    • The starting point for four-count push-ups is the same as the traditional push-up. After assuming the starting position, drop your right forearm to the floor, followed by your left forearm. Return your right forearm to the upright position followed by your left forearm. At this point, you will be back in the starting position and will have completed one repetition. At no point should your hips sag and no body parts, other than your hands, toes and forearms, should touch the floor. When dropping your forearms to the floor, take care not to drop them too hard, risking injury to your elbows and forearms by hitting the floor.

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