Push-Ups

A fundamental bodyweight exercise that primarily targets the muscles of the upper body, including the chest, shoulders, and triceps. They also engage the core muscles for stabilization.

Execution:

1. Starting Position:

   • Begin in a high plank position with your hands placed slightly wider than shoulder-width apart, directly under your shoulders.
   • Your body should form a straight line from head to heels, with your feet together or slightly apart.
   • Engage your core, glutes, and legs to maintain this straight alignment throughout the movement.

2. Lowering Phase:

   • Slowly bend your elbows, keeping them close to your body or flaring them out slightly (but not too wide).
   • Lower your body towards the floor in a controlled manner, aiming to bring your chest close to the ground.
   • Keep your head in a neutral position, looking slightly ahead of you, not up or down.

3. Pushing Phase:

   • Once your chest is near the floor, push through your hands to extend your elbows and return to the starting position.
   • Maintain the straight line of your body as you push up, without letting your hips sag or your back arch.

4. Repetition:

   • Repeat the movement for the desired number of repetitions.

Variations:

• Knee Push-Ups: Perform the exercise with your knees on the ground to reduce the load, ideal for beginners.
• Incline Push-Ups: Place your hands on an elevated surface (like a bench) to decrease difficulty.
• Decline Push-Ups: Place your feet on an elevated surface to increase the challenge.
• Wide Push-Ups: Widen the hand placement to target the chest muscles more.
• Diamond Push-Ups: Place your hands close together under your chest in a diamond shape to emphasize the triceps.

Benefits:

• Strengthens Upper Body: Primarily works the chest, shoulders, and triceps.
• Engages Core: The plank position requires core stabilization, strengthening the abdominal muscles.
• No Equipment Needed: A convenient exercise that can be performed anywhere.
• Functional Strength: Mimics pushing movements used in daily activities and sports.

Common Mistakes:

• Sagging Hips: Letting the hips drop can strain the lower back. Keep the core engaged to maintain proper alignment.
• Flaring Elbows Too Wide: This can put unnecessary strain on the shoulders. Keep elbows at a 45-degree angle or closer to your sides.
• Incomplete Range of Motion: Ensure you lower your body fully to maximize muscle engagement.

Push-ups are a versatile and effective exercise that can be modified to suit various fitness levels, making them a staple in many workout routines.