Push Up
Contraindications: shoulder injuries
Instructions: Lying flat on your stomach, place your hands next to your chest and press your toes into the floor. Push your body up till arms are fully extended, then lower down so your chest is hovering above the floor. Repeat. Pushups are normally performed in a horizontal position, but can be done at different angles of elevation, even against a wall.
| This is the best way to modify your push ups if having your legs fully extended is too difficult. It gives you an opportunity to work on your form and slow down the pace. | |
| In this "full press up", the back and legs are straight and off the floor. Several variations are seen, besides the common press up. These include bringing the thumbs and index fingers of both hands together (a "diamond pressup") as well as having the elbows point towards the knees. These two variations are intended to put greater emphasis on the triceps rather than the shoulder and chest muscles. When both hands are unbalanced or on uneven surfaces, this exercise also works the body core. Raising the feet or hands onto elevated surfaces during the exercise emphasize the upper and lower pectorals, respectively. | |
Kinesiology: pushups develop the pectoral muscles and triceps, with ancillary benefits to the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Bringing the hands closer together emphasizes the triceps, while separating them further emphasizes shoulders muscles.
Culture: Pushups are a basic exercise used in civilian athletic training or physical education and, especially, in military physical training. They are also commonly used as a fitness test or as a mild physical punishment on the spot, to show off physically or as demonstration of submission. The world record for most two-handed push back hand ups in one hour is 1,781 by Doug Pruden of Canada, set in 2005. The most non-stop: 10,507 by Minoru Yoshida of Japan, set in October 1980.
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