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Push Up

Exercise Profile

Body PartChest, Hips, Waist
EquipmentBody weight
Primary Muscles
Secondary Muscles
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Introduction to the Push Up

The Push Up is a classic bodyweight exercise that primarily targets the chest, shoulders, and triceps, but also engages the core and lower body, promoting overall strength and stability. It is suitable for individuals at all fitness levels, as it can be modified to increase or decrease difficulty based on one's capabilities. People may want to incorporate push ups into their fitness routine due to its versatility, the minimal equipment required, and its effectiveness in building upper body strength and endurance.

Performing the: A Step-by-Step Tutorial Push Up

  • Extend your legs behind you with your toes tucked under, creating a straight line from your head to your heels, this is your starting position.
  • Lower your body towards the floor by bending your elbows, keeping your core tight and maintaining the straight line.
  • Push your body up away from the floor, extending your elbows and returning to your starting position, ensure to keep your body straight throughout the movement.
  • Repeat the process for the desired number of repetitions, remembering to breathe in as you lower your body and breathe out as you push up.

Tips for Performing Push Up

  • **Hand Placement**: Your hands should be slightly wider than shoulder-width apart, with your fingers pointing forward. Placing your hands too wide apart can strain your shoulders and wrists, while placing them too close together may not engage your chest and triceps properly.
  • **Elbow Position**: When lowering your body, aim to keep your elbows at a 45-degree angle to your body. Flaring your elbows out too far to the sides can put unnecessary stress on your shoulder joints.
  • **Full Range of Motion**: To get the most out of the push-up, make sure you're using a full range of motion

Push Up FAQs

Can beginners do the Push Up?

Yes, beginners can definitely do push-ups. However, they may need to start with modified versions if they find the standard push-up too challenging. For example, they can start by doing push-ups against a wall, then progress to doing them on their knees, and eventually move on to a full push-up. It's important to focus on maintaining good form to avoid injury and get the most benefit from the exercise.

What are common variations of the Push Up?

  • The Diamond Push Up targets your triceps by bringing your hands closer together beneath your chest.
  • The Plyometric Push Up incorporates a jump, increasing the intensity and focusing on power and speed.
  • The Decline Push Up elevates your feet, shifting more weight to your upper body and increasing the challenge.
  • The Wide Grip Push Up places your hands wider than shoulder-width apart, focusing more on your chest muscles.

What are good complementing exercises for the Push Up?

  • Planks: Planks are an excellent complementary exercise to push-ups as they help to strengthen the core muscles, which are crucial for maintaining proper form during push-ups, and improve overall body stability.
  • Incline Bench Press: The incline bench press also works the pectoral muscles and triceps like push-ups, but from a different angle, providing a more comprehensive workout for these muscle groups.

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