NoExcusesGym

A push up or press up is a common strength training exercise performed while lying horizontal and face down, raising and lowering the body using the arms. Push ups are a basic exercise used in civilian athletic training or PE and, especially, in military physical training.
In the regular push up, the back and legs are straight and off the floor. Several variations are seen, besides the common push up. These include bringing the thumbs and index fingers of both hands together (a diamond push up) as well as having the elbows point towards the knees. These two variations are intended to put greater emphasis on the tricep muscles rather than the shoulder and chest muscles. When both hands are unbalanced or on uneven surfaces, this exercise also works the body core.

There are some less difficult versions, which reduce the effort by supporting some of the body weight in some way. One can move on to the standard press up after progress is made.

- “Wall push ups” are performed by standing close to a wall and pushing away from the wall with the arms; to increase the difficulty, move your feet further from the wall.

- “Three-quarter” (modified) push ups are performed by supporting the lower body on the knees not the toes. Three-quarter push ups are often used in women’s fitness programmes.

There are also a number of plyometric versions of the push up that can be performed.

- The aim of the ‘clap push up’ is to explosively push the body into the air for enough time to clap the hands together, then bring them back into position to cushion the fall.

- In another type of plyometric push up, the drop push, two platforms are placed on either side of the trainee. The exercise begins with the hands on either platform supporting the body, then the subject drops to the ground and explosively rebounds with a push up, extending the torso and arms completely off the ground and returning the hands to the platforms.

- One can perform push ups by using only the tips of the fingers and thumb. This is known by some as “marine-style“. For increased difficulty, press ups can be performed on one arm and/or using only four digits or less. These forms may cause pain or lead to joint damage if performed incorrectly or excessively.

Men’s Fitness Levels

Women’s Fitness Levels

(by Marcela Vanharova)