Description:
The push-up is a bodyweight exercise that primarily targets the muscles of the chest, shoulders, and triceps.
Benefits:
Push-ups are a functional movement that helps to improve upper body strength, core stability, and overall muscle endurance.
Profile:
| Equipment: | None |
| Type: | Bodyweight |
| Tempo: | 2-1-2-0 |
| Level: | Beginner |
Muscles:
Primary Muscles
- Pectorals
Secondary Muscles
- Triceps
- Deltoids
- Core
Classification:
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Push |
Instructions:
- 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 until your chest nearly touches the ground.
- Step 4: Push through your hands to return to the starting position.
- Repeat the movement for the desired repetitions.
Common Mistakes:
- Sagging hips
- Flaring elbows
- Inconsistent range of motion
- To avoid these mistakes, maintain a strong core, keep your elbows at a 45-degree angle, and ensure full range of motion on each rep.
Variations:
- Incline Push-up
- Decline Push-up
- Diamond Push-up
- Wide Grip Push-up
- One-arm Push-up
- Plyometric Push-up
Links to each will be provided as they are added to the website.
Safety Tips:
- Always perform a proper warm-up before doing push-ups.
- Start with an easier variation if you are a beginner and progress as you build strength.
- If you have any pain or discomfort, stop the exercise and speak with a trainer.
Additional Information:
Push-ups are a versatile and essential exercise in any fitness routine. They can be modified to increase or decrease difficulty and target different muscle groups, making them suitable for all fitness levels.
EXERCISES
