Push-up intensity: our simple-to-do push-up program will build you a terrific upper body via progressively more intense phases - Home Training - Cover Story

Men's Fitness, Nov, 2002 by Myatt Murphy

THE PUSH-UP LOWDOWN

Getting the most from this classic move is as easy as watching your form. Keep an eye on these areas when you press up, and you'll get more impressive results in less time.

* Back Your spine should be kept straight and in line with your legs during the entire exercise. "Rounding forward only makes the exercise easier, while arching backward can redirect stress onto your lower-back muscles and spinal column," says Kurt Brungardt, author of The Complete Book of Shoulders and Arms.

* Head Face the floor, positioning your neck straight in line with your back. "Turning your head in any direction puts you at risk of a muscle spasm by putting extra stress on your lateral neck muscles," says trainer Fred McDaniel. "The urge to look around can also irritate the cervical facets, joints that help keep the spine in line."

* Legs and Feet Extend them straight behind you, knees left unlocked. Your feet should be kept close, between two and six inches apart from one another. "Adjust your feet so that the weight of your legs rests on the balls of your feet," says McDaniel, "Trying to rise up onto your toes can severely damage the joints."

* Elbows Keep your elbows and upper arms as close to your sides as you can. "Winging your elbows out to the sides redirects the stress to your elbow joints, making the exercise less effective on the chest ,and more likely to cause an elbow injury," says Brungardt. Your arms should be kept as straight as possible without locking the elbows out.

BASIC TRAINING

EXERCISE                SETS      REPS

Basic push-up             3    To failure
Triceps pause push-up     3    To failure
Chair push-up             3    To failure

INTERMEDIATE
TRAINING

EXERCISE             SETS      REPS

Decline push-up        3    To failure
Incline push-up        3    To failure
Plyometric push-up     3    To failure

ADVANCED TRAINING

EXERCISE                   SETS   REPS

Medicine ball push-up      3-4    To failure
Elevated one-arm push-up   3-4    To failure
Sliding push-up            3-4    To failure