Push-ups are a classic bodyweight exercise that has been used for centuries to build strength and muscle in the upper body. It is an exercise that involves pressing your body up and down using your arms and chest muscles while keeping your body straight and supported by your toes and hands.
History of Push-Ups:
Origins of Push-Ups:
The origin of push-ups can be traced back to ancient civilizations where they were used as a form of physical training for soldiers and athletes. In fact, push-ups have been mentioned in texts dating back to the ancient Greeks and Romans, who used them as a means of strengthening the upper body and improving overall physical fitness.
Evolution of Push-Up Variations:
Over the years, push-ups have evolved and there are now a wide variety of push-up variations that can be performed to target different muscle groups and increase the difficulty of the exercise. Some of the most common push-up variations include wide grip push-ups, diamond push-ups, and inclined push-ups which we will discuss later in this article in addition to other variations as well.
Benefits of Push-Ups:
Push-ups are a simple and effective exercise that can provide a number of benefits for your body. Some of the many benefits of push-ups include:
- Improved strength and muscle development in the chest, shoulders, and triceps
- Improved posture and stability
- Increased range of motion and flexibility
- Improved cardiovascular endurance
- Increased calorie burning
- Can be done anywhere using your body weight, with no equipment needed
How to do a basic Push-Up properly?
Performing fewer pushups with proper form will be more beneficial than performing many with poor form. In addition, the proper form helps to avoid injuries during workouts.
Here are step-by-step instructions for performing the push-up correctly:
- Start by positioning yourself facedown on the floor, with your hands placed slightly wider than shoulder-width apart.
- Place your toes on the floor, and straighten your legs behind you. Your body should form a straight line from your head to your heels.
- Tense your core muscles and keep your head and neck in a neutral position, looking down towards the floor.
- Slowly lower your body by bending your elbows and lowering your chest towards the floor. Keep your elbows close to your body as you lower.
- Once your chest touches the floor, push yourself back up to the starting position by straightening your arms.
- Repeat this process for the desired number of repetitions.
Tips for maintaining proper form and avoiding common mistakes while performing push-ups:
- Keep your body straight and rigid throughout the exercise, with your head and neck in a neutral position, looking down towards the floor.
- Avoid letting your hips sag or lift off the ground, as this can strain your lower back.
- Keep your elbows close to your body as you lower down, rather than flaring them out to the sides.
- Don’t hold your breath during the exercise, as this can cause your blood pressure to rise.