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Push Up Resistance Exercises | Push Ups Exercise & Workout

Also referred to as the press up, the Push-Up is possibly the most classic of all strength training exercises. This exercise develops your upper body, particularly the pectoralis major muscles or pectorals, and the triceps brachii muscles or triceps. Push-Ups are also a staple in military training.

In a push up exercise, you assume the prone position, your back is straight, and your hands are slightly more than shoulder-width apart. You can start your push up workout very gently. For women, using Push-Up grips will be easier on your wrists.

To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing Push-Ups, or any type of exercise for that matter. Grab your fitness shirts and learn how to do the basic push-up in this section:

STEP 1: Assume a prone position on the mat or on the floor.

STEP 2: Maintaining a straight back, bend your elbows to lower your shoulders and upper body until your forehead and nose are almost touching the floor. Straighten your elbows to raise yourself.

Whether you prefer working with treadmills, Free Weights, Weights on Gym Machines or just with your own body weight, the important thing to do is to start realistically and keep at it - at all costs.

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Article Comments
Sunday 21st June 2009 at 9:42:47 PM  

I know how to do a push up but the animation is pretty cool. Thanks

Saturday 22nd August 2009 at 3:14:33 PM  

For me push up is almost impossible because I am overweight.

Saturday 12th September 2009 at 1:57:38 PM  

nice explaining

Ajith Damodaran
Saturday 26th September 2009 at 8:10:51 AM  

Sir im aged 35 and i started to do push ups every day since the 2months back and i work 25 or 30per day shall i can devolep my chest and shoulders in this age plez send me a right advice thanking u..

Tuesday 1st December 2009 at 5:31:02 AM  

hi am 24 and i weight 90 kg .i guess im in a good shape but am not able to tack atleast one push up.what should i do ??

candy angel
Tuesday 9th February 2010 at 10:14:33 AM  

i do push ups every day

Lois Lane
Tuesday 31st August 2010 at 2:07:54 PM  

Thanks I will try it. And the animation really does help explain the posture.

Thursday 16th September 2010 at 1:35:49 PM  

I think push-ups are one of the best, most simple exercises out there. It is often over looked, but it can be a great addition to any workout.

Thursday 30th September 2010 at 12:32:10 AM  

Hi, have been doing the push up excercise for the past 2 months and there has been no significant change on the size of my pecs! On every alternate day, I do 3-6 sets of 55,45,35 respectively. Weirdly, on some days the pecs look large after excercising and on others it remains unchanged! Am also following the 3 ab crunch routine displayed on this website. Would also appreciate some advice on the number of sets and reps that must be done to achieve the best result. Tks & rgds Kiru

Bodyweight Exercises
Tuesday 30th November 2010 at 1:03:16 AM  

One technique I learned is that you need to think of your entire body as one unit in this exercise.

You will get a lot more power, especially in the last few hard repetitions if you contract your back muscles, leg muscles and butt muscles {called glutes}.

This technique will be a great help in push ups and any other body weight exercise for that matter.

Wednesday 19th January 2011 at 3:25:13 AM  

This inspired me to do the pushups I kept putting off today.Love bodyweight exercises - simple and effective.

Friday 15th April 2011 at 10:18:51 PM  

Hey, i am obese and i can push myself up but not hold my weight when i come down, i always fall to the ground and then oush up again. Is there anyway i can get better at it.

Friday 2nd September 2011 at 12:29:58 PM  

The animation is genius. I think sometimes it makes easy to visualize beforehand what you''re trying to achieve - in this case, the muscles that you''re strengthening. Other times, it might be helpful to have equipment assist you.

Wednesday 15th February 2012 at 4:36:32 PM  

wht component does this work and what angle do you bend you elbows

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