Muscle group: upper body (triceps, chest, shoulders), core, lower back.
Intensity: intense.
Directions
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your wrists directly under your shoulders.
- Lower your body down toward the ground, keeping your elbows tucked in close to your body. Your chest should touch the ground or come close to it.
- Push yourself back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Modifications: if you struggle with regular Push-ups, start with Push-ups on knees.
Mistakes
- Letting your hips sag or piking your hips up during the exercise: This can put extra strain on your lower back and make the exercise less effective. Keep your body in a straight line from head to heels.
- Allowing your elbows to flare out to the sides: This can cause shoulder pain or injury over time. Keep your elbows tucked closer to your body at about a 45-degree angle.
- Moving too quickly and sacrificing proper form: Performing push-ups too quickly can compromise your form and reduce the engagement of the targeted muscles. Aim for controlled and deliberate movements.
- Hunching shoulders: Allowing your shoulders to round forward can lead to poor form and potential shoulder discomfort. Keep your shoulder blades pulled back and down to maintain proper alignment.
- Incomplete range of motion: Not going down low enough in the push-up or not fully extending your arms in the upward phase can limit the effectiveness of the exercise. Lower your chest to elbow level or slightly below.
- Arching lower back: Arching your lower back during push-ups can lead to back discomfort. Engage your core muscles to maintain a neutral spine throughout the movement.
- Dropping head: Allowing your head to drop forward or hyperextending your neck can strain your neck and upper back. Keep your head aligned with your spine.
- Not breathing properly: Holding your breath during the movement can limit your performance and affect your stability. Breathe in on the way down and exhale on the way up.
Conclusion
Push-ups are a versatile and effective bodyweight exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core, promoting overall upper body strength. Push-ups also help to improve posture, enhance stability, and contribute to functional fitness by replicating movements used in daily activities. Furthermore, they require no equipment and can be performed anywhere, making them a convenient and accessible exercise option for building strength and improving physical fitness.
Push-ups are a valuable addition to strength training, bodyweight workouts, HIIT, and circuit training routines. Push-ups help build upper body strength, improve muscular endurance, and cardiovascular fitness. Their adaptability allows for various modifications to accommodate different fitness levels, making them suitable for beginners and advanced athletes alike.