Push-ups can be a great way to strengthen your upper body without having to be at the gym. In fact, they can be performed essentially anywhere, and can be amazingly effective. Many people, however, do push-ups incorrectly, without following the optimal procedure. As a result, people end up wasting their precious time, or end up hurting themselves. If you actuate the full potential of push-ups, you can build a powerful upper body without ever having to leave your home.

Technique

A push-up is not a push-up without perfect technique; without proper execution, the exercise will not facilitate muscle growth the way it should, and it can actually be harmful. Begin your first push-up with your hands on the ground, just wide enough to pass your shoulders on both sides. Lock your elbows, with a 45 degree angle to your body. Lower your body with your arms, keeping your legs and back straight, exhaling as you do so. Lightly touch the ground, and lift yourself up to the terminal position while inhaling. Tighten your gluteus and abdominal muscles as you do so.

Variation

Once you have perfected and mastered the basic push-up, move on to advanced exercises. Instead of placing your hands at shoulder width, move them beneath the center of your chest, forming a diamond with your fingers, and push up as normal. Try making fists with your hands instead of placing them flat on the ground, this emphasizes the tricep muscle group. Strap small weights to your legs or your neck. For advanced push-ups, begin your push-up with either one hand or one leg not touching the ground. Practicing and mastering these variations will improve your push-up and challenge your muscles to new heights.

Avoid Common Mistakes

Avoiding the most common errors in form is vital to improving your push-up performance, and lowers the risk of wasting your time, or, what is even worse, being seriously hurt. Do not let your elbows extend past 45 degrees from your body, as this can cause stress and trauma to your shoulders. Additionally, avoid a serious but common neck injury by keeping your head down as your body descends. It is very tempting to look up, as this makes the push-up seemingly easier; avoid the temptation and keep your back and neck straight. Practice push-ups without making these mistakes and your push-ups will be perfect.

Source:

Stronglifts.com: How to Perform Push-ups Correctly

1000pushups.com: Proper Push-up Technique

More Information:

Break.com: 19 Push-ups Variations Without Any Equipment