The Anatomy of a Push-Up

Few exercises can do so much -- with so little -- as the push-up. You don't need any special equipment to do push-ups, yet they challenge your upper body and your core at the same time. Despite the push-up's reputation as a daunting workout, anyone can do push-ups with the appropriate modifications. And yet, the harder modifications are difficult enough to challenge even elite athletes.

  1. Body Position

    • In a full push-up position, you're oriented face down, balanced on your flat palms and the balls of your feet. Your entire body should be straight as a board from head to feet. Your arms should be straight and your hands placed directly below -- and just slightly wider than -- your shoulders. Keep your fingers facing forward. If doing push-ups from this position is too hard for you, bend your knees and rest on them instead of the balls of your feet. The rest of your body, however, should stay straight from knees to head.

    Body Movement

    • To do a push-up, bend your arms and lower your chest toward the floor. Not all fitness experts agree on exactly how far down your chest should go. The American Council on Exercise, well known for its conservative guidelines, recommends lowering until your chest or chin touch the mat. If you're unsure how far to go, follow those conservative guidelines and, above all, let comfort be your guide: If it hurts, don't do it.

    Muscles Worked

    • The push-up primarily works your chest, triceps and the front part of your shoulder muscles. It also forces your biceps and your core muscles -- abs, hips and back -- to stabilize your body throughout the movement. To shift even more of the focus to your core, try doing push-ups with your hands or feet propped on a balance board or stability ball.

    Modifications

    • If doing full push-ups is too hard for you, use the "knee push-up" variation -- or do full push-ups with your hands propped on an elevated surface, like the edge of the kitchen counter or a bench. This inclined angle means you're lifting less of your body weight, but still practicing the movements of a full push-up. If full push-ups are easy for you, however, you can make them harder by holding one leg off the floor as you push up, varying your speed -- as long as you remain in control of the movement at all times. You can also wear a weight vest or have a friend place and hold a weight plate across your back.

    Who Does Them

    • It's true that not all women have the upper-body strength to do a full push-up right off the bat, but if you have the requisite mobility, you can work up to doing a full push-up -- no matter your age or gender. Just start with an easy modification that you can do at least eight to 12 times with good form and progress to more difficult modifications as you're able.