PUSH-UPS
Chest, shoulders & arms
The push-up is a classic exercise that has stood the test of time due to its simplicity and effectiveness. It is a fundamental bodyweight exercise that primarily targets the upper body and core, providing a comprehensive workout without the need for any equipment.
CALISTHENICS
Dead Bug
Push-up
Pull-up
Front Plank
Bird Dog
Leg Raise
Tricep Dips
Squat
Superman
Lunge
Calf Raise
Bridge
Reverse Plank
Crunches
BENEFITS OF PUSH-UPS
1. Strength and Muscle Development: Push-ups primarily target the chest, shoulders, and triceps, but also engage the core muscles, promoting overall upper body strength and muscle development.
2. Core Stability: By maintaining a plank position during the exercise, push-ups help strengthen the abdominal muscles and improve overall core stability.
3. Functional Fitness: Push-ups mimic real-life movements and improve functional fitness, enhancing daily activities and athletic performance.
4. Versatility: This exercise can be modified to suit different fitness levels. Beginners can start with knee push-ups, while advanced exercisers can try variations like decline or clapping push-ups.
HOW TO PERFORM A STANDARD PUSH-UP
Starting Position: Begin in a plank position with your hands placed slightly wider than shoulder-width apart.
Ensure your body forms a straight line from head to heels.
Keep your feet together and core engaged.
Lowering Phase: Inhale as you slowly lower your body toward the floor by bending your elbows.
Keep your elbows at a 45-degree angle to your body to protect your shoulders.
Pushing Phase: Exhale as you push your body back up to the starting position.
Focus on keeping your body aligned and core tight throughout the movement.
Repetitions: Start with 8-12 repetitions and increase as your strength improves.
VARIATIONS AND PROGRESSIONS
1. Incline Push-Ups:
Perform push-ups with your hands on an elevated surface to reduce the intensity, ideal for beginners.
2. Decline Push-Ups:
Place your feet on an elevated surface to increase the challenge and engage the shoulders more.
3. Diamond Push-Ups:
Position your hands close together under your chest to target the triceps intensely.
4. Wide Grip Push-Ups:
Widen your hand placement to emphasize the chest muscles further.
LEVEL 1: Standing Up
LEVEL 2: With The Knees On The Floor
LEVEL 3: On the Floor (No Knees)
COMMON MISTAKES TO AVOID
Sagging Hips: Keep your core engaged to prevent your hips from dropping.
Flared Elbows: Maintain a 45-degree angle with your elbows to avoid shoulder strain.
Incomplete Range of Motion: Lower your body until your chest nearly touches the floor for maximum benefit.
Neck Strain: Keep your head in a neutral position and avoid dropping your chin.
The push-up is an excellent exercise for building upper body strength, enhancing core stability, and promoting functional fitness. With numerous variations and progressions available, it can be adapted to suit any fitness level, making it a valuable addition to any workout routine. Incorporate push-ups regularly to enjoy their myriad benefits and support your overall fitness journey.