If you’re able to do a couple of full push-ups but struggle for more, feel free to just do as many as you can and then drop to your knees to crank out a few more.īearing your weight on your hands can be problematic for people with wrist issues. If you're working out on a wood, tile, or concrete floor, you may also want to use a gym mat or a folded-up towel to cushion your knees. Just make sure to keep that straight line from neck to knees. If you can’t do a push-up on your toes, drop your knees to the floor and do one on your knees. If you sag, you’re changing the mechanics as well as shifting the weight in ways which may be more likely to cause injury. In case you’re wondering why a straight line is so important, it’s because the goal in a push-up is to lift a static weight – in this case, your body weight – primarily by using the muscles in your chest and shoulders. This will stabilize your “plank” position. To help you maintain that straight line, concentrate on contracting your abdominal muscles by ‘pulling’ your belly button up and in, squeezing your glutes, and making sure to drive your heels backwards rather than leaning forward on your tiptoes. As a matter of fact, focus on making yourself into a straight line all the way from neck to ankles. Your head position should be neutral, neither drooping towards the floor nor looking up. Do not round your shoulders, but keep them lightly pulled back. We’re talking about spinal position and muscle control here.) Conversely, make sure that your butt doesn’t stick up in the air, either. (If the fat on your belly sags all on its lonesome due to the inexorable downward pull of gravity, that’s okay. This means that your back should be flat with no hip or belly sag towards the floor. In order to get the most out of your push-ups, it’s important to remember a few things.įirst of all, maintain good form.

P90x workout schedule chest and back