Push-ups will do wonders for your upper body giving you defined arms, a strong chest and toned shoulders – that is, of course, if you do them right.
For beginners, an elevated push-up is a modification that will take some of the weight off your upper body, making the exercise more attainable. You may use a platform, bench or even press your body against a counter or wall. This will help you build the strength you need to eventually get into proper horizontal position.
Position your wrists in line with your shoulders, not forward or behind them, and set your hands just past shoulder-width apart, fingers point forward. Your back is flat and your core is engaged. Inhale as you lower your entire body by bending your elbows. Elbows into the sides work the triceps, elbows out work the chest but be sure not to go too far out or you put stress on the joints.
Pause for a count at the bottom of the movement, and exhale as you press back up, straightening your arms.
To build strength, you have to exert force on your muscles regularly allowing them to adapt and grow. For starters, do 2-3 sets of 15 push-ups twice a week and add in a third day when you’re feeling strong.
There are many modifications to the standard push-up that may challenge your body in a different way (such as raising 1 leg off the ground in my example) but try to practice correct form before considering other challenges.