Push up
Push-ups are a classic bodyweight exercise that strengthens the chest, triceps, shoulders, and core. It is a highly effective exercise that can be performed anywhere without equipment and provides both strength and endurance.
Correct form and technique
Follow these steps to ensure proper execution of push-ups:
- Starting position: Assume a high plank position with your hands placed shoulder-width apart. Make sure your body forms a straight line from head to feet.
- Lower the body: Bend your elbows and slowly lower your body towards the floor. Keep your elbows close to your body, at about a 45-degree angle.
- Press back up: Push yourself back up to the starting position by straightening your elbows. Keep your core tight and avoid arching your back.
- Breathing: Inhale as you lower your body, and exhale as you press yourself back up.
Common mistakes
Avoid these typical mistakes:
- Hips sagging: Do not let your hips drop as it can strain your lower back. Keep your body stretched in a straight line.
- Hands too wide: If your hands are too far out, it can strain your shoulders. Keep hands at shoulder-width to ensure correct form.
- Head looking down: Looking down can cause neck tension. Keep your head neutral and gaze slightly forward.
Modifications and variations
Here are some push-up variations:
- Knee Push-Ups: Keep your knees on the ground for an easier version, perfect for beginners.
- Incline Push-Ups: Place your hands on an elevated surface (e.g., a bench) to make the exercise easier.
- Diamond Push-Ups: Place your hands close together under your chest to target the triceps more intensely.
Repetition and sets
As a beginner, you can start with 3 sets of 8-12 reps and gradually increase to 15-20 reps. Make sure to adjust the number of sets and reps to your level.
Breathing tips
Ensure steady breathing during push-ups. Inhale as you lower your body, and exhale as you press yourself back up. This will help maintain a stable rhythm and prevent tension.