How to do push-up exercises

This is an animated body sculpting tutorial for push-up exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning pushup exercises.

How to do Push-Ups

In this lesson you will learn how to do proper push-ups. The push-up is a one of the most popular body weight strength exercises for the upper body and emphasizes on the chest muscles (pectoralis). Besides it also works the shoulders, the triceps and the core area. The good thing about push-ups is, that you don't need any equipment and therefore can do them anywhere and at any time.

Description: Push-Ups

* Put your hands on the floor and extend your arms. The fingers point straight forward. Distance between hands: Between 1,5 and 2 shoulder widths (perfect distance = one shoulder width + 2 upper arm lengths). Keep your core area tight during the entire exercise. Don't hollow your back, don't let your hips hang. Keep your legs closed and straighten your knees. If you can't even do one repetition, you can also do your push-ups with your legs bent and the knees on the floor. Keep your shoulders high during the entire exercise. Don't shrug your shoulders forward at the highest point of the push-up.
* Lower your chest to the floor and inhale slowly. Don't forget to keep your abs contracted. Touching the floor with the knees or the hips first is wrong. When viewed from the side, the shoulders should move in one line with the forearms. When you lower your chest, open your elbows sideways - not backwards.
* Then push yourself up again and exhale at the same time. Don't shrug your shoulders forward when you reach the highest point.