There's a reason that pushups are considered the go-to upper body move everywhere from yoga studios to the military. Actually, there are several: It's the perfect action for working the chest, triceps, shoulders, and core all at once, and it can be done anywhere, without any special equipment. But since it requires such synchronicity, it can be challenging to get just right at first.
Before you drop to your knees for a modified pushup, listen up: That variation doesn't train you as well as others. If your goal is to master a real pushup—and then some—try these tips instead:
Start Standing
The main difficulty for most people is building up enough upper body strength—you need to be able to support approximately 65 percent of your body weight—to get a full range of motion on the floor. So don't start down there! Instead, begin with wall pushups. Stand nose to the wall, and place your hands, palms flat, just outside of your shoulders with your thumbs next to your chest. Step your feet back two to three feet and straighten your arms, coming onto your toes so your body is forming a flat plank, diagonal to the wall. You want to keep your body tight, pulling your belly button into your spine to engage your core and squeezing your glutes together. Breath in as you bend your elbows to bring your face toward the wall, keeping the elbows as close to the sides of your body as possible, and no wider than 45 degrees. Your shoulder blades will pinch together on your back. Exhale as you press your arms straight, pushing through your chest and your triceps. Repeat. Once you can do three sets of 10 (with a minute rest in between) with good form, you're ready to move on.
Get Lower
Next up, you'll need to find an elevated surface on which to place your hands. At the gym, I like the Smith machine (that adjustable bar on a rack that people use for squats among other things), but you can even use your kitchen countertop for this. Place your hands along the edge of it, in the same relative location as you did on the wall. The only difference now is that you'll be bringing your chest—rather than your nose—to the counter edge. When a three by 10 scheme of these is no sweat, find lower and lower surfaces (say, a desk, then a bench, then a step). The point here is to get your body to gradually adjust to moving more and more of your body weight until you're on flat ground.
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Hit the Floor
Once you've made your way to the ground, don't slack on maintaining your form. Hold your neck in a neutral position (no head craning) and don't forget to breathe—in as you lower down, out as you push up. Your chest should come low to the floor, your hips should stay level with your shoulders, your belly button firmly pulled in, and your glutes clenched. Don't let your elbows flare out beyond 45 degrees, or your body shift back into your feet so your arms are on an angle; both are no good for the shoulders.
MORE: Check Out Stacie Clark's Favorite Pushup
Make it More Challenging
Now for the fun part: Showing off to your friends. (Warning: The following are for advanced pushup practitioners only! That means you can bang out at least three sets of 10 full pushups with drill instructor-worthy form.) Try elevating your feet during a traditional pushup to shift more of your weight into the upper body. Or you can experiment with diamond-style pushups to work your triceps more, by placing your hands close together under your chest, thumb and forefingers forming a diamond on the floor. For more tweaks, check out 7 pushup variations you need to try.
MORE: 5 Moves for Toned Arms and Shoulders
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