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 the need for equipment and provides both strength and endurance.
Correct form and technique
Follow these steps to ensure correct execution of push-ups:
- Starting position: Stand in a high plank with your hands shoulder-width apart. Make sure your body forms a straight line from head to feet.
- Lower your body: Bend your elbows and slowly lower your body towards the floor. Keep the elbows close to the body, approx. at a 45-degree angle.
- Push up again: Push yourself back up to the starting position by extending the elbows. Keep your core tight and avoid swaying your back.
- Breathing: Inhale when you lower your body and exhale when you push yourself back up.
Common errors
Avoid these typical mistakes:
- Dropped hips: Don't let your hips drop as this can strain the lower back. Keep the body stretched in a straight line.
- Hands that are too wide: If your hands are too far out, it can strain the shoulders. Keep your hands shoulder-width apart to ensure proper form.
- Head down: Looking down can create tension in the neck. Keep your head neutral and look slightly forward.
Modifications and Variations
Here are some variations of push-ups:
- 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 hands close together under chest to target triceps more intensively.
Rep count and sets
As a beginner, you can start with 3 sets of 8-12 reps and gradually increase to 15-20 reps . Be sure to adjust the number of sets and reps to your level.
Breathing tips
Ensure even breathing during push-ups. Inhale as you lower your body and exhale as you push yourself back up. This will help maintain a steady rhythm and prevent tension.