A push-up is a bodyweight exercise that primarily targets the chest, shoulders, and triceps muscles. It’s a fundamental exercise that involves pushing your body up and down from a prone position using your arms.
Push-Up
Difficulty Level:
IntermediateHow to Perform a Push-Up Correctly?
- Starting Position: Begin in a plank position with your hands shoulder-width apart and your arms fully extended. Your body should form a straight line from head to heels.
- Lowering Phase: Slowly lower your body towards the ground by bending your elbows. Keep your core engaged and your back straight. Aim to lower your chest until it’s just above the ground or as far as your strength allows.
- Pushing Phase: Push your body back up to the starting position by extending your elbows. Ensure your body remains in a straight line throughout the movement.
- Repeat: Perform the desired number of repetitions.
What are the Benefits of Push-Ups?
Push-ups offer a wide range of benefits, making them a valuable addition to any workout routine:
- Strength Building: Push-ups strengthen your chest, shoulders, triceps, and core muscles.
- Convenience: You can do push-ups anywhere, without the need for specialized equipment.
- Improved Posture: Consistent push-up practice helps improve posture by strengthening the muscles that support your spine.
- Increased Endurance: Push-ups enhance upper body endurance, making everyday tasks easier.
FAQs:
How many push-ups should I do as a beginner?
Beginners can start with 3 sets of 10 to 15 push-ups, gradually increasing as strength improves.
Can push-ups help me lose weight?
While push-ups primarily build strength, they can contribute to overall calorie burning when part of a well-rounded fitness program.
Are push-ups suitable for women?
Absolutely! Push-ups are a great exercise for both men and women, helping to tone and strengthen the upper body.
Should I do push-ups every day?
It’s advisable to allow muscle recovery time. 2-3 times a week is a good starting point; you can adjust based on your fitness level.