Chest Exercises: The Modified Push Up

The modified push up is a versatile and effective chest exercise since you can do it anywhere, and it requires no equipment. Also, it makes a great exercise for people who are just beginning their weight training program.

The Set-Up

• Start with your knees on the floor, and your feet are up on the toes.
• Keeping your shoulders, hips and knees in a straight line, place your hands directly under the shoulders or just slightly in front of the shoulders.
• Space your hands wider than shoulder width apart so that when you lower your body, your elbows are above the wrists.
• If your elbows are outside the wrists, you place a great deal of stress on both the elbow and wrist joints.

Performing The Modified Push-Up

• Lower yourself towards the floor and stop when your chest is just above the floor. Do not rest on the floor.
• Pause briefly at the bottom position, then press your body back to the starting position.

Performance Tips

• Keep your body tight, maintaining a straight line from your shoulders to your hips and through to your knees.
• Do not let your hips sag to the floor.
• Also, don’t let your hips stay too high.
• Perform the movement in a smooth, controlled manner – don’t let yourself free-fall towards the floor and avoid snapping the elbows straight at the top of the movement.
• Breath in through your nose as you lower your body and breath out as you push up.