Push-up guide - make this exercise work for you

There's no doubt about it, push-ups are demanding. So demanding that we instinctively avoid doing them. But make them part of your fitness routine and you’ll reap the benefits.

Push-ups are not only an effective way to build your upper-body strength, they’re also a great way to tone your arms, engage your chest and condition the abs. Best of all, they’re a functional exercise, which means they mimic the movements of everyday life.

Andrew Tong – a certified triathlon coach with Triathlon Australia – says the push-up is particularly useful for women because it’s weight bearing.

“This type of exercise is important for maintaining your bone density and provides an opportunity for women to build strength in their chest, upper arms, forearms and wrists,” he explains.

For many of us, however, push-ups are a form of punishment. But it doesn’t have to be that way – the trick, says Tong, is to ease into it.

“It’s only punishing if you attempt something beyond your ability. It must require effort and challenge you, but it must also be achievable. Start at a beginner level and build from there.”

Quantity of push-ups isn’t the goal here, he adds. “Form and technique should always be the priority – slow and controlled. However, if you’re only managing two push-ups, maybe you’re attempting a level higher than your current fitness and should look at making the push-up easier.”