How to Prepare for Pushups

The pushup is the most portable, and arguably the most effective, total upper body exercise. It targets the chest, but it also benefits the shoulders, back and arms. Preparing appropriately before you start doing pushups can make the exercise safer and more effective.

Instructions

  1. Instructions

    • 1

      Stretch your arms, shoulders and chest. Do about 10 large arm circles in both directions to loosen your upper body.

    • 2

      Lie on your stomach with your arms at your sides.

    • 3

      Bring your hands toward your shoulders, and plant your palms on the floor about an inch away from your chest, right under your armpit. Your elbows should be bent, pointing up.

    • 4

      Turn your feet up until the pads of your toes are flush against the floor.

    • 5

      Push your body off the ground, keeping stiff. Only your hands and feet should be touching the ground. Your body should be rigid, but at a slight incline. Look straight ahead, not down at the ground.

    • 6

      Lower your chest slowly until it gently brushes against the floor. Raise your body back up to the starting point. That is one pushup.