A push-up is an exercise you can do anytime, anywhere, but only if you learn the how, what, when, and why of it.
Incredibly, this ONE exercise can help you torch calories, build and tone muscle, gain strength, and positively impact your overall fitness, function, and performance. Due to its versatility, mastering this exercise can be vital to unlocking your true fitness potential.
To help you master all things push-up, NASM is releasing a five-part series to help you explore and navigate the various facets of the movement.Â
Let’s begin the series by breaking down the muscles involved during the movement, as well as proper push-up form, technique, and more.
*Note: Because this series will delve into the specifics of programming, progressions, and specific phases of the the NASM OPT™ Model, it might help to first familarize yourself with various aspects of the NASM-CPT Course. You can find many resources on the blog and NASM website for further clarification.
THE FLEXIBILITY AND POWER OF PUSH-UPS: AN INTRODUCTION TO THEIR EFFECTIVENESS
You may be wondering, “Are push-ups for me?†The great thing about push-ups is that with appropriate guidance and modifications, if necessary, they can be done by just about anyone—from fitness first-timers to high-level athletes to anyone in between.
Push-ups in their various forms can be used for multiple goals and outcomes such as improving upper body function and control as part of a rehab plan or corrective exercise routine; enhancing muscle development and definition; and building endurance, strength, and power to maximize functional fitness and performance.
Many fitness professionals and fitness enthusiasts often overlook the push-up because of its simplicity, but simple doesn’t mean ineffective! When appropriately executed, just the basic push-up can be a cornerstone of a full-body exercise routine. And, considering the near countless ways to modify, regress, and progress push-ups, they can be a workout staple for just about anyone, at any point in their fitness journey.
Typically thought of as an upper-body only move, depending on the variation, push-ups can be extremely effective at challenging the core and lower body muscles too—virtually the entire kinetic chain (science term for, ‘from your toes to your head’).
However, attention to form and technique is paramount to reap maximum benefit for your muscles while minimizing the potential for pain and injury.
NASM is known for its focus on applying the science of how the body moves to fitness program development. So, in typical NASM fashion, to better understand the push-up, let’s start to explore and dig into the anatomy of the movement itself. With any exercise, it’s helpful to know the muscles being used and what they do to perform it properly and effectively.
*IMPORTANT NOTE BEFORE PERFORMING PUSH-UPS
At the National Academy of Sports Medicine, we highly recommend consulting an NASM Certified Personal Trainer to help you assess your current level of fitness and movement capabilities.
Working with a professional to assess your movement will help uncover potential muscle strength and flexibility imbalances that can prevent proper form and promote compensations that will negatively impact exercise performance and possibly lead to pain and injury over time.
HOW TO SET UP A CORRECT STANDARD PUSH-UP:
1. Hands should be slightly outside shoulder-width apart at chest level.
2. Feet should be hip-width apart and parallel to each other—not turned inward or outward.
3. Hips should be in line with the shoulders, and the lower back should have a neutral curve—not completely flat, but not overly curved either. To assist with keeping proper lower back alignment, slim your waistline by trying to pull your belly button in and tightening your abdominal muscles.
4. The head should be positioned so the ears are in line with the shoulders. They should not drop down toward the floor or looking up in front of the body.