“Pumps are an effective way body weight exercise,” says Tatiana Lampa, trainer and specialist in corrective exercises. “It’s a real test of how much weight you can push off the ground with good form. It’s also a great way to increase your heart rate.”
Truly a full-body workout, push-ups target your chest, triceps, shoulders, and core for a full-body movement pattern that’s, let’s face it, about as hard as it gets. Below, Lampa explains how to do a push-up step by step. Unfortunately, there’s no accompanying short film featuring Sadie Sink and Dylan O’Brien, but we’ve included a push-up demo courtesy of Well + Good’s YouTube series. The right way. And huh, is that something?
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How to do a push-up: the most effective fitness move, according to trainers
1. Start in a plank position with your shoulders directly over your wrists and your middle finger pointing straight ahead. Your hands should be about the width of the mat, so make sure they’re not too narrow.
2. Keeping a straight line from your head to your heels, lower straight down to the floor, but don’t touch it. Let your chest hover about an inch above your mat, then push it back into the plank. Tuck your elbows in for a triceps push-up or keep your elbows slightly away from your chest for normal push-ups.
To facilitate the exercise: Place your knees on the floor and keep your ribs tucked in as you lower yourself to the floor. Or, alternatively, you can place your feet on a stable surface (like a chair or table) and complete your push-ups from there.
To make training harder: Lampa recommends trying a manual release push-up. As you lower yourself to the floor, touch your whole body down and release your hands. Place your hands on the floor and push up, keeping your core engaged as you do so.