Anatomy of Push-Ups

By AFM Staff – January 1, 2016
photography by Jessica Frey

 

Alternating Medicine Ball Push-Up

Start in standard push-up position with one hand on the floor and the other hand on top of the medicine ball. Your body should be in a straight line from your shoulders to your ankles. Make sure that the hand on the medicine ball is stable before lowering into the descent. Do not let your elbows flare out during the movement.

Basic Push-Up

Get into plank position, with your hands under but slightly outside of your shoulders. Lower your body until your chest nearly touches the floor.

Triangle Push-Up

Get into plank position, with your hands on the mat directly under the chest making a triangle shape Lower your chin or chest touches the mat. If you can't go that low, go as low as you can and work to build enough strength to lower all the way down over time. Your elbows will naturally flare out to the side. Press back to start, keeping the torso rigid.

 

Circular Push-Up

Start in a plank position with arms placed slightly wider than shoulder width. Perform a push-up while you laterally move your upper body in one fluid circular motion. Alternate directions after each rep.

Wide Push-Up

More of your weight is transferred to your pectoral muscles when you place your hands wider than your shoulders. It can be tough on the small muscles in your shoulders, though, so begin with 5 to 8 reps of the regular push-up to start. Then, walk out your hands to the widest position possible that still allows you to maintain perfect push-up form. Your body must maintain a straight line from head to heels. 

 

 
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