01Benefits of push-ups

  • Push-ups help build upper body and core strength.
  • They improve posture and stability.
  • Push-ups engage multiple muscle groups, including the chest, arms, shoulders, and core.
  • They can be modified to target different muscles and accommodate various fitness levels.
  • Regularly performing push-ups can increase overall strength and endurance.

02Proper push-up technique

  • Start by positioning yourself face down on the floor, with your hands slightly wider than shoulder-width apart.
  • Extend your legs behind you, resting on the balls of your feet.
  • Keep your body in a straight line from head to heels, engaging your core and glutes.
  • Lower your body towards the floor by bending your elbows, while keeping them close to your sides.
  • Go down until your chest is just above the floor or as low as you can comfortably go.
  • Pause for a brief moment, then push back up to the starting position, fully extending your arms.
  • Remember to maintain proper form throughout the exercise.

03Common mistakes to avoid

  • Dropping or sagging your hips during the exercise, which can cause strain on your lower back.
  • Raising your hips too high, creating an inverted V shape with your body.
  • Allowing your elbows to flare out to the sides instead of keeping them close to your body.
  • Only going halfway down or not reaching full extension at the top of the movement.
  • Not engaging your core and maintaining a straight line position.
  • Trying to do too many push-ups without proper form, sacrificing quality for quantity.

04Progressions and modifications

  • If you're a beginner, start with modified push-ups on your knees or against a wall.
  • As you gain strength, progress to full push-ups on your toes.
  • To target your triceps more, try diamond push-ups by placing your hands close together under your chest.
  • Elevating your feet on a bench or step can increase the difficulty and engage your shoulders and upper chest.
  • You can also incorporate variations like wide grip push-ups, decline push-ups, and military push-ups.

Conclusion

Push-ups are a versatile exercise that can be adjusted to fit any fitness level. By following the proper technique and gradually increasing the difficulty, you can build strength and improve your overall fitness. Make push-ups a regular part of your exercise routine and enjoy the benefits they offer.

MethodsDetails
Step 1Position yourself face down on the floor with your hands slightly wider than shoulder-width apart.
Step 2Extend your legs behind you, resting on the balls of your feet.
Step 3Lower your body by bending your elbows, keeping them close to your sides.
Step 4Go down until your chest is just above the floor, then push back up to the starting position.
Step 5Maintain proper form and gradually increase the difficulty as you progress.
push-ups
exercise
fitness