Push-ups are one of the most effective exercises for building upper body strength. They engage your chest, shoulders, triceps, biceps, and core muscles. Mastering push-ups takes practice and dedication but it’s worth it in the end.
Whether you’re a beginner or an advanced athlete, this article will provide you with tips to improve your push-up technique and build your strength.
What Are Push-Ups?
Push-ups are a calisthenic exercise that works primarily on the chest muscle-pectoralis major. It engages other muscles as well including deltoids, triceps brachii and serratus anterior .
The exercise involves lowering oneself down using arms while keeping body perfectly aligned until at least elbow is bearing supporting weight before pushing back up till full extension is achieved through elbows.
Benefits Of Push-Ups
There are many benefits of doing push-ups regularly:
- Builds upper body strength
- Increases muscular endurance
- Improves posture
- Helps maintain bone density
- Can be done anywhere with no equipment needed
Proper Form For Doing A Push-Up
Proper form for doing a good push-up includes maintaining proper alignment from head-to-heel while lifting yourself by extending elbows.
- Start by getting into plank position with hands shoulder-width apart.
- Spread fingers wide pointing them forwards or slightly outward.
- Ground toes to keep balance throughout movement.
- Tense core glutes.
- Ensure back either level or in “slight” dip
- Inhale then gradually lower entire body slowly to ground until below below angle of orientation.
- Pause slightly at bottom, having appropriately done chest touching ground/stretched
- Exhale then push yourself up strongly till arms absolutely straight
- Keep your gaze fixed on the ground.
- Avoid arching or rounding the back
- Keep your elbows close to your body
- Maintain controlled movement tempo.
Push-Up Variations You Should Try
Push-ups can be made more challenging by varying the way they’re performed. Here are some variations to try:
Diamond push-ups work on triceps as well as core muscles and help in increasing upper arm strength.
- Assume plank position but with hands closer together at centre.
- Rather than keeping palm apart, form triangular diamond shape with fingers where tips meet together.
- Position elbow which is now more bent nearer body
- Lower self gradually till chest touches palms while still maintaining perfect posture
- Push up back again
One-handed push-ups take time, determination and practice, but they can take your fitness journey a long way.
- Begin by adopting normal push-up stance then distribute weight onto one side while placing other hand behind back.
- Lower torso until hand-bearing-weight reaches end of extension range such that whole being is off-balance
- Pause briefly before pushing back towards balanced position through that same braced hand wrist joint untill flawless elboe extension
Note: This exercise should be avoided if you have shoulder or wrist issues
Frequently Asked Questions About Pushups
Q: What are some common mistakes people make when performing pushups?
A: Some common mistakes include not keeping their core engaged, arched or rounded backs, lack of proper alignment throughout entire set, lowering themselves too fast, and going too wide on grip.
Q: How many push-ups should I do per day?
A. This is not an easy answer since your goals, fitness level and other exercises done simultaneously matter. Take for example a beginner can aim to reach 3 sets of 5 reps each while an experienced athlete may have different targets.
Q: Are push-ups more effective at building muscle than weight lifting?
A. Both are great workout mechanisms but they offer variety. Pushups use just the bodyweight, as opposed to the heavy weights involved inworking out on equipments such as barbells or dumbbells which adds more resistance to muscles.
Push ups are a solid exercise anyone should include in their routine. Along with other designated workouts you’re bound to gain essential strength&endurance. Picking right variations and performing well-defined process using proper form will give the desired outcome so go ahead and start. . pushing up!