How to Perform a Push Up

This is the classic standard push-up technique, sometimes called "military style". There are also many variations of this standard technique.

Starting Position

The starting position is with your arms straight, elbows locked, body straight, hands placed slightly wider than shoulder-width apart with fingers pointing forward and both feet on the floor. Keep your neck in a neutral position.

Movement

From the starting position, and keeping the back and knees straight, start the push-up by bending your elbows and lowering your body until the shoulders drop below the level of the elbows, then return to the starting position with the arms extended. From the starting position back to the starting position is one repetition. This cycle is repeated as may times as required.

Down Position

Ensure that the chest is lowered far enough (you can either touch the chest to the ground or to some other predetermined level.

Notes

• The body from the heels to the head should remain in a straight line throughout the exercise.
• Focus on breathing: inhale as you bend your elbows and lower the chest, exhale as you extend your elbows and raise your chest from the ground.

Resources

• Variations of the Push-Up technique
• Push-Up Testing
• Push-Up Equipment

 

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