Pushups are exercises that represents a true test of strength. These pushups target the chest, shoulders, upper arms, legs and back. The following steps show you how to do pushups as part of the task diet
Perform a wall pushup. Use this type of pushup if you are unable to perform a traditional land-based pushup. Start by standing face-front facing a wall. Holding your body in a straight line take arms up to the wall shoulder width apart. Keep them extensive, gently bent at the elbows, palms facing and touching the wall. Press against the wall by leaning inward to using your arms to support your weight. Back yourself a standing position. Do more repetitions. Repeat from the starting position.
Make a chest pushup. Lie face down on the ground. Place your arms straight out above your head a little more than shoulder width apart. Bend your arms at the elbows close to your shoulders with hands placed palms down on the ground. Using the strength of your arms and upper body, lift your body off the ground, then lower yourself toward it, never touching the ground. Repeat this push-up and push-down exercise as many times as you comfortably can.
Change terrestrial pushups with knee-based pushups if ground position is too uncomfortable or difficult for you. Kneel on your hands and knees so that you are on “all fours.” Using the same basic dynamics that the ground-based training, perform a pushup. Repeat from the starting position and do as many as you can.
Make exercise ball pushups. Exercise ball pushups is harder than terrestrial pushups because they are done while balancing the ball. The ball changes the body’s balance. Put your face on exercise ball in a comfortable position. Shoulders should have considerable latitude when holding exercise ball so place your hands at least shoulder width apart. Support the entire body weight with your hands and torso. Lower your body to the chest touches the ball. Push up and down, breathing in and out.
Tips and Warnings
When you do a pushup movement remember to always keep your back straight, tighten your abs and glutes, adjust knees and toes, place your hands, arms and legs shoulder width apart, avoid locking your elbows, looking at the ground, and breathe evenly.
to change difficulty for ground-based or knee-based pushups adjust your hand position by positioning them closer or farther out.
Pushups with an exercise ball may be too strenuous for beginners.
Always consult your doctor before starting an exercise program.