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Push-up - Start position

Exercise Profile

Body PartChest
EquipmentBody weight
Primary Muscles
Secondary Muscles
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Introduction to the Push-up - Start position

The Push-up start position is a fundamental exercise that serves as a foundation for the full push-up, focusing on strengthening the upper body, particularly the chest, shoulders, and triceps. It's ideal for beginners who are just starting their fitness journey or for those who need to improve their upper body strength. People would want to do this exercise because it not only builds muscle and improves physical health, but also enhances stability and promotes better posture without the need for any gym equipment.

Performing the: A Step-by-Step Tutorial Push-up - Start position

  • Extend your legs straight out behind you, balancing on the balls of your feet, keeping your body in a straight line from head to heels. This is your starting position.
  • Lower your body by bending your elbows, keeping your core engaged and your back flat, until your chest almost touches the floor.
  • Push up from the ground by straightening your arms, returning to the starting position without locking your elbows.
  • Repeat these steps for the desired number of repetitions, ensuring to maintain proper form throughout.

Tips for Performing Push-up - Start position

  • Keep Your Body Aligned: Your body should form a straight line from your head to your heels. Avoid sagging your hips or hiking them up, as this can lead to lower back strain. Keep your core engaged throughout the exercise to help maintain this alignment.
  • Head and Neck Position: Keep your neck in line with your spine by looking down at the floor about a foot in front of your hands. Avoid craning your neck upwards or tucking it in towards your chest.
  • Controlled Movement: Avoid rushing through your push-ups. Lower your body in a controlled manner and push back up with force. This not only increases the effectiveness of the exercise but also reduces the risk of injury.
  • Full Range of Motion: Make

Push-up - Start position FAQs

Can beginners do the Push-up - Start position?

Yes, beginners can definitely do the Push-up - Start position exercise. However, they might need to start with modified versions of the push-up until they build up their strength. Here's a beginner-friendly way to do it: 1. Start on your hands and knees on a mat or comfortable surface. 2. Place your hands shoulder-width apart and slightly ahead of your shoulders. 3. Straighten your legs behind you, so your body forms a straight line from your head to your heels. This is the starting position for a push-up. 4. If this is too challenging, you can keep your knees on the ground to start. This is known as a knee push-up and is a great modification for beginners. Remember, it's important to maintain proper form to prevent injury and maximize the effectiveness of the exercise. As you get stronger, you can progress to traditional push-ups. It's always a good idea to consult with a fitness professional if you're new to exercise or have any health concerns.

What are common variations of the Push-up - Start position?

  • Decline Push-Up: Begin with your feet elevated on a bench, step, or ball, hands on the ground slightly wider than shoulder-width apart, body forming a straight line from head to heels.
  • Diamond Push-Up: Start with your hands close together directly under your chest, forming a diamond shape with your fingers, feet extended behind you, body forming a straight line from head to heels.
  • Wide Grip Push-Up: Begin with your hands positioned wider than shoulder-width apart on the ground, feet extended behind you, body forming a straight line from head to heels.
  • One-Arm Push-Up: Start with one hand on the ground under your shoulder, the other arm behind your back, feet spread wider for balance, body forming a straight

What are good complementing exercises for the Push-up - Start position?

  • The Bench Press: This exercise complements the push-up start position as it targets the same muscle groups, including the chest, shoulders, and triceps, thus improving your push-up performance.
  • The Dumbbell Row: This exercise complements the push-up start position by strengthening the back and biceps, providing a balance of strength across the upper body and preventing potential muscle imbalances from the push-up's focus on chest and tricep muscles.

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