The push-up is a versatile body weight exercise that strengthens the upper body including chest, shoulders, triceps, and core. It’s a versatile muscle builder for all athletic levels. Small changes in hand and body position can produce big differences in the muscles you target. Today, the push-up is in the Prism Fitness Spotlight.
Beginner Options
- Perform push-ups on knees
- Perform on toes when strong enough to maintain proper form
- Perform incline push-ups
- Elevate hands on a bench, chair, or plyo box
- Push-ups on a wall (lean into wall and push away)
Hand Position
Vary hand position to provide additional challenge for different muscle groups
- Diamond (hands narrow and form a diamond shape with thumbs and index fingers) – Triceps
- Narrow (hands under shoulders) – Triceps
- Mid (hands outside shoulders) – Chest
- Wide (hands very wide) – Chest
Advanced Options/Variations
Increase upper body work and challenge core stabilizers even more
- Decline push-up
- Place feet on a stability ball
- Place feet in a suspension system
- Place feet on a bench or plyo box
- Place one hand on a medicine ball
- Place two hands on a medicine ball
- Wrap a strength band around your back for more resistance
Considerations for all levels
- Keep the back long and straight (avoid hip lift or hip sag)
- Brace core to support the low back
- Engage glutes and thighs for stabilization
Add push-ups into your strength routine 2 to 3 times per week. Perform until you feel muscle fatigue. That’s when you’ll build muscle and feel the power of push-ups!