Basic Push Up
You probably know how to do a basic push up but let us make sure you are in the proper position to make it effective. First, sit on the floor then get down on all fours. You should be on your tip toes with straight legs. Put your hands a little wider than your shoulder.
Bend your elbows and bring your chest down to where you almost touch the floor. Pause before pushing your self back up to starting position. Squeeze your buttocks and make sure your hips do not sag and are in line with your body. Your head is in the same position throughout the exercise.
Modified Push Up
If you just beginning this simplified version of a push up may be for you. In this exercise, instead getting down on your tip toes with straight legs you get down on your knees instead. With your knees bent and your palms flat on the floor lower your body until your chest nearly touches the floor. Pause then push yourself up into the starting position. Remember do not let your hips sag during this exercise.
Decline Push Up
This exercise increases your body weight and is more challenging. It requires you use a bench or something to elevate your body. Place your feet on a bench and hands on the floor (make sure whatever you use is not too high).
Place your hands on the floor so that they're slightly wider than your shoulders but make sure that it is in line with your shoulder. As before, squeeze your buttocks as you lower yourself as close to the ground as possible without touch then pause before push yourself back into start position as quickly as possible.
To increase or decrease the difficult of each type of push up you can do different sets of reps and intervals. For example, you start with 3 reps of 5 resting on a 3 count followed by 5 reps of 3 resting on a 1 count. If done properly, you should feel results in your buttocks, abdomen, triceps, shoulders, and chest. While there are several ways to do a push up, if you follow the steps above you can be assured that you will always do a perfect push up.
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