01.13
A basic push up does not require any equipment other than your own body weight and your arms. It can be done anywhere there is a firm surface. And it works the chest, the shoulders, abs, and the triceps. So, it is an excellent exercise for general upper body strength.
If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.
Here’s the proper way to do push-ups anywhere.
Step1
Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other.
Step2
Look forward rather than down at the floor. The first contact you make with the floor with any part of the face should be your chin, not your nose.
Step3
Keep your legs straight and your toes tucked under your feet.
Step4
Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up.
Step5
Exhale as your arms straighten out.
Step6
Pause for a moment.
Step7
Lower your body slowly towards the floor. Bend your arms and keep your palms in fixed position. Keep body straight and feet together.
Step8
Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor, and inhale as you bend your arms.
Step9
Pause for a moment. Begin straightening your arms for a second push-up. Exhale as you raise your body.
Tips & Warnings
- For an easier exercise, lower your knees so that they rest on the floor. Keeping your back straight and your toes tucked under your feet, proceed with the exercise normally. This decreases the amount of pressure placed on your arms.
- Another variation of a push-up is the incline push-up. Leaning on a vertical surface, such as a wall, place your hands shoulder-width apart and slowly proceed with the normal exercise.
- As with any strength training exercise, if you feel intense and/or sudden unexpected pain in your chest and/or shoulders, stop immediately! If the pain is in your chest and/or shoulders, you have either done more push-ups than you can handle or you aren’t ready for the exercise you are undertaking. If it is the latter, start with lighter exercises that target the chest before attempting the push-up. If the pain is somewhere else, you are doing something wrong. If the pain persists, consult a physician.
Ref. Document : eHow