Push-ups are a fundamental bodyweight exercise that requires no equipment and provides a comprehensive workout for the upper body. This classic exercise engages multiple muscle groups, including the chest, shoulders, triceps, and core. Discover the specifications, step-by-step instructions, and variations to effectively integrate push-ups into your fitness routine.
Push-ups primarily target the chest, shoulders, and triceps while engaging the core for stability. This exercise promotes functional strength, enhances endurance, and requires minimal space or equipment.
Push-up how to perform
- Step 1: Start in a plank position with your hands placed slightly wider than shoulder-width apart.
- Step 2: Keep your body in a straight line from head to heels, engaging your core.
- Step 3: Lower your body by bending your elbows, keeping them close to your sides.
- Step 4: Lower until your chest is close to the ground or at a comfortable depth.
- Step 5: Push through your palms to return to the starting position, fully extending your arms.
Maintain a controlled pace, focus on proper form, and remember to breathe throughout the exercise.
- Keep your neck in a neutral position, looking slightly ahead of you to avoid straining the cervical spine.
- Engage your core muscles throughout the entire movement for added stability.
- Modify the hand placement to target different areas of the chest and shoulders.
- Start with a manageable number of repetitions and gradually increase as your strength improves.
- Wide Grip Push-Up: Place your hands wider than shoulder-width for increased emphasis on the chest.
- Diamond Push-Up: Bring your hands together under your chest to target the triceps and inner chest.
- Incline Push-Up: Elevate your hands on a surface, such as a bench, to reduce the difficulty and emphasize different muscle groups.
- One-Arm Push-Up: Challenge your stability and strength by performing push-ups with one arm.