The PERFECT Pushup!

We have all done or at least attempted some form or variation of this classic upper-body exercise.
The pushup has stood the test of time and is still used by trainers, the military and even high school P.E teachers. The pushup is a great addition to any workout, and helps to build and maintain upper and core body strength.

They are also a great supplement or alternative to bench-pressing.

Benefits

Including pushups into your workout is a great way to help gain and maintain strength in the chest muscles, triceps, shoulders, as well as abdominal and core muscles. Pushups have not only muscular, but cardiovascular benefits as well, helping to improve circulation and breathing. Whether you are training to lose weight, build muscle, or prepare for a physically demanding job, pushups have near limitless benefits.

Warming up/Stretching

To avoid injury or late onset soreness, start by stretching and warming up by stretching the chest, shoulder and triceps. Get your muscles “warm” before you attempt to do a high number of reps.

Proper Form

Your hands should be placed about shoulder width apart on the floor or mat. Keep your back straight (this is where your abdominals come in). Your feet should be together. Before the first rep, your body should form a straight line from your head to your feet. Keep your head forward and eyes focused on the floor just in front of you. Your arms should be extended. Lower yourself until at least your upper arms are parallel to the floor, lower if you so desire, and then exhale as you push back up to the arms extended start position. Do either as many reps as you can, or do them in sets of 10, 15, 20, or however many you desire. Keep form throughout each set and only rest your knee on the ground if you can no longer do anymore, or are done with a set.

Variations

There are several different variations on the old classic push up to emphasize certain muscles, or simply increase resistance if you desire a tougher pushup. To learn about some of these pushup variations, check out Men’s Fitness magazine online!

Wanna know more? Read more!

http://www.military.com/military-fitness/fitness-test-prep/practice-for-perfect-push-ups

http://www.ehow.com/about_5064113_muscles-used-pushups.html

http://www.mensfitness.com/eternal_pushup/fitness/beginner_weight_training/200