How to Perform a Push-up

How to Perform a Push-Up: Step-by-Step Guide

Understanding the biomechanics of movement is crucial for performing exercises correctly and safely. Here's a detailed step-by-step guide on how to do a push-up, incorporating biomechanical principles to ensure proper form and technique.

1) Starting Position

Set Up:

  • Hands Placement: Place your hands slightly wider than shoulder-width apart on the floor. Your fingers should be pointing forward.

  • Feet Position: Position your feet together or slightly apart, depending on what feels more stable for you.

  • Body Alignment: Your body should form a straight line from your head to your heels. This means your head, neck, back, and legs should be in alignment.

  • Engage Core: Tighten your abdominal muscles to maintain a straight line and prevent your hips from sagging.

2) Lowering Phase (Eccentric Contraction)

Lowering Your Body:

  • Control the Movement: Slowly bend your elbows to lower your body towards the floor. Keep your elbows at a 45-degree angle relative to your body.

  • Body Alignment: Maintain a straight line from head to heels throughout the movement. Avoid letting your hips sag or sticking your buttocks up in the air.

  • Depth: Lower yourself until your chest is just above the floor or your elbows are at a 90-degree angle.

Key Biomechanical Points:

  • Elbow Position: Ensure your elbows are not flaring out too wide. Keeping them at about a 45-degree angle helps protect your shoulders.

  • Scapular Movement: Allow your shoulder blades (scapulae) to retract (come together) as you lower your body.

3) Pushing Phase (Concentric Contraction)

Pushing Up:

  • Press Through Hands: Push through your palms to extend your elbows and lift your body back up to the starting position.

  • Body Alignment: Maintain the straight line from your head to heels as you push up. Engage your core to prevent your hips from sagging.

  • Finishing Position: Finish the movement with your arms fully extended but avoid locking your elbows.

Key Biomechanical Points:

  • Elbow Position: Keep your elbows at a 45-degree angle relative to your body to reduce shoulder strain.

  • Scapular Movement: As you push up, your shoulder blades should protract (move apart).

4) Breathing

  • Inhale: Take a breath in as you lower your body towards the floor.

  • Exhale: Breathe out as you push your body back up to the starting position.

5) Common Mistakes to Avoid

  • Sagging Hips: Ensure your hips do not drop towards the floor, which can strain your lower back.

  • Buttocks Too High: Avoid sticking your buttocks up in the air, which can reduce the effectiveness of the exercise.

  • Elbows Flaring Out: Keep your elbows at a 45-degree angle to protect your shoulders.

  • Partial Range of Motion: Lower your body until your chest is just above the floor to get the full benefit of the exercise.

6) Modifications and Variations

  • Knee Push-Ups: If a standard push-up is too challenging, perform the exercise with your knees on the floor to reduce the load on your upper body.

  • Elevated Push-Ups: Place your hands on an elevated surface like a bench or step to make the movement easier.

  • Wide-Grip Push-Ups: Place your hands wider apart to target the chest muscles more.

  • Close-Grip Push-Ups: Place your hands closer together to target the triceps more.

Practical Application Example

Scenario: You're learning how to perform a push-up correctly to improve your upper body strength.

  1. Initial Practice: Start by performing knee push-ups to build strength and practice proper form. Focus on keeping your body aligned and engaging your core.

  2. Progression: Once you can perform 10-15 knee push-ups with good form, progress to standard push-ups. Start with a few repetitions and gradually increase the number as your strength improves.

  3. Regular Testing: Perform the push-up test periodically to track your progress in upper body endurance. Use the results to adjust your upper body workouts and set new goals.

  4. Form Check: Use a mirror or ask a workout partner to check your form and ensure you're performing the push-up correctly.

By following these detailed instructions and understanding the biomechanics of a push-up, you can perform this exercise safely and effectively, enhancing your upper body strength and endurance.

This video demonstrates how to perform push-ups and knee push-ups.