How to Do Push Ups

Push ups are considered to be a complete exercise in themselves. However, it is important to know the right technique, so that you are able to derive the maximum benefit out of this exercise. This write-up will tell you how to perform push ups correctly.

Push ups is a common strength training exercise that is performed in the prone position, by lying horizontal and face down. It's done by raising and lowering the body using the arms. It is also known as 'dips' or 'press ups'.

It is used in civilian athletic training or physical education, especially in military physical training. With this exercise, you will be able to develop pectoral muscles and triceps.

It is one of the most basic exercises that is not only good for the chest, but also for the abs, triceps, shoulders, and torso. The beauty of this exercise lies in the fact that it can be performed anytime. An added benefit is that you will not require any expensive equipment to perform it. It is one of the best core strengthening exercises.

To perform this exercise, use an exercise mat and comfortable non-restrictive clothing. It is important to warm up well before you begin any workout. Warm-up reduces the chances of any injury that can be caused while exercising. The steps to perform it rightly are

• Lie with your chest down on the mat. Place your hands at shoulder level with your palms flat on the floor.

• You can choose to keep your feet together or keep a little distance between them, but not more than shoulder-width distance. Your toes should be curled under and knees should be locked.
• Look down at the floor and place your face in such a way, that your chin is resting on the floor and not your nose.

• Before you begin any movement, contract your abdominal muscles and tighten your core, by pulling your belly towards the spine.

• Slowly lift your legs, belly, and chest off the floor as you straighten your arms. Once you have lifted your body, keep your palms fixed in the same position and your body straight. It is important to make sure you do not arch your upper or lower back when you do this exercise.

• Exhale when you straighten out your arms and pause for a moment.
• Lower your body slowly towards the floor, bend your arms, but do not touch your body to the floor and keep your palms in a fixed position. Make sure that you keep your body straight.

• Now, lower your body until the chest touches the floor. It is important not to have any arches in your back. Keep your knees off the floor and inhale as you begin to bend your arms.
• Pause for a couple of seconds and start straightening your arms for the next repetition. Exhale as you push your body up.

If you want to increase your speed, you will have to be consistent with your practice. Once you have the required flow, you can speed up easily. Women can also do normal push ups.

However, if they find it difficult, they can make a small variation to it. Instead of keeping the legs straight, they can cross them at the knees. The other variation is to keep the legs straight, but touch them against the wall.

Push up variations include:

• Incline
• Decline
• Bent knee
• Stability ball
• Clapping
• Diamond

Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.