The Caveman’s Essential Exercises #1: The Basic Push-Up

Rumor has it that a number of you Rockheads out there are a little unsure of how to perform some basic exercises. With this in mind, good ol’ Scratch is here to help you navigate the finer points of fitness. Today, we’re gonna start off with a classic and often misused exercise – the Push-Up. A number of people don’t know the proper procedure for how to do a basic Push-Up. If you do know how to do a Push-Up, then maybe this can act as a little tune-up reminder to keep you on the right track. So let’s take a look at how this thing is done!

Perfect Push-Up Instructions

• Step 1: Get down in the starting position. This means placing the hands approximately shoulder length apart with your feet together (or up to 12 inches apart) and your body in a straight line.
• Step 2: While you lower yourself to the floor, inhale slowly. Stop your descent as your elbows reach a 90-degree bend (your upper arms should be about parallel to the ground). Make sure to keep your body from touching the floor.
• Step 3: Exhale slowly and push yourself away from the floor. Make sure to keep from locking your elbows and don’t bend your back.
• Step 4: Repeat for several sets!

The written instructions aren’t cuttin’ it for ya? Check out this video that shows you how to do a standard military Push-Up.

If the full on Push-Up is a little too intense for you, especially if you’re just starting off in your exercise routine, then you can always try the modified Push-Up. To do this, simply follow these simple steps:

Modified Push-Up Instructions

• Step 1: Place your hands and knees on the floor. Your hands should be slightly wider than shoulder-length apart. Keep your glutes and abs tight with your back in a diagonal straight line with your head and neck. You can lift your feet off the floor.
• Step 2: As before, inhale as you lower yourself on the floor and stop as your elbows reach the 90-degree bend. Keep your body from touching the floor.
• Step 3: Exhale as you push yourself away from the floor. Make sure not to bend your back or lock your elbows.
• Step 4: Repeat for several sets!

Once again, if you need a more visual aid, check out this video for extra tips and instructions!

Stay tuned, Rockheads for more upcoming exercise instructions and advanced Push-Up techniques!