Push-Up

The Push-Up is a classic bodyweight exercise that primarily targets the chest, shoulders, and triceps. It is one of the most effective exercises for building upper body strength, endurance, and stability. Push-ups also engage the core and help improve overall muscular endurance and postural control.

This exercise can be done virtually anywhere, making it a popular choice for home workouts, functional fitness, and calisthenics routines.

How to Perform the Push-Up

1. Starting Position:

• Begin in a high plank position with your hands placed slightly wider than shoulder-width apart.
• Feet together or slightly apart for stability, and toes on the floor.
• Body in a straight line, from your head to your heels, with your core engaged and hips level (avoid sagging or piking).
• Hands should be placed directly under your shoulders, and your fingers spread wide for better grip.

2. Initiating the Movement:

• Bend your elbows to lower your chest toward the floor, keeping your elbows at about a 45-degree angle to your body.
• Lower your body under control, inhaling as you descend.
• Keep your core tight and your back straight throughout the movement.

3. Bottom Position:

• Lower your chest until it is just above the floor, or as low as you can comfortably go.
• Pause briefly at the bottom to maximize muscle engagement and ensure full range of motion.
• Your elbows should be bent at about 90 degrees at the bottom.

4. Pushing Back Up:

• Push through your palms and straighten your elbows to return to the starting position.
• Exhale as you press upward.
• Keep your body in a straight line and your core engaged to avoid sagging in the lower back.

5. Repetitions and Sets:

• Beginners: 8-12 reps, 2-3 sets
• Intermediate: 12-20 reps, 3-4 sets
• Advanced: 20+ reps, 4+ sets or progress to more challenging push-up variations.

Variations and Progressions

1. Knee Push-Up (Beginner)

• Perform the push-up with your knees on the ground to reduce the intensity while you build strength.

2. Incline Push-Up (Beginner)

• Place your hands on an elevated surface like a bench, box, or step to reduce the range of motion and make the movement easier.

3. Standard Push-Up (Intermediate)

• Perform the classic push-up without modifications, working toward building full-range strength.

4. Decline Push-Up (Intermediate)

• Place your feet on an elevated surface (like a bench or box) to increase the intensity and target the upper chest.

5. Explosive Push-Up (Advanced)

• Perform the push-up with an explosive movement, pushing off the ground with enough force to lift your hands off the floor.

6. Archer Push-Up (Advanced)

• A more challenging variation where one arm works harder while the other is extended out to the side, resembling the motion of drawing a bow.

7. Handstand Push-Up (Elite)

• Perform the push-up while in a handstand position to challenge the shoulders, chest, and triceps to an extreme degree.

Tips for Maximum Effectiveness

✅ Engage Your Core: Keep your core tight throughout the movement to maintain proper body alignment and prevent sagging in your lower back.

✅ Control the Descent: Lower yourself slowly to increase time under tension and maximize strength-building potential.

✅ Proper Hand Placement: Your hands should be placed at a comfortable width—slightly wider than shoulder-width apart—and keep your fingers spread for better stability.

✅ Breathe Properly: Inhale as you lower your body and exhale as you press back up.

✅ Maintain a Straight Line: Ensure that your body is in a straight line from your head to your heels at all times. Avoid letting your hips drop or arching your back.

Common Mistakes to Avoid

❌ Sagging Hips: Don’t let your hips drop toward the ground during the push-up. Keep your core engaged to maintain a straight line.

❌ Elbows Flaring Out Too Much: Keep your elbows at a 45-degree angle to your body. If they flare out too much, it puts unnecessary strain on your shoulders.

❌ Incomplete Range of Motion: Ensure you’re lowering your body to a depth where your chest comes close to the floor to engage the muscles fully. Avoid cutting the movement short.

❌ Using Momentum: Don’t rush through the movement. Control both the descent and ascent to maximize muscle engagement.

❌ Hand Placement Too Narrow or Too Wide: Your hands should not be too wide or too narrow. Find a comfortable width just slightly wider than shoulder-width to target the chest and triceps effectively.