Push-ups

Starting Posture

Start in a high plank position with your hands shoulder-width apart, directly under your shoulders. Your body should form a straight line from head to heels, with your feet hip-width apart.

How to Exercise

Lower your body towards the floor by bending your arms, keeping your elbows close to your sides. Lower yourself until your chest almost touches the ground. Push through your palms to extend your arms and return to the starting position.

Breath Control

Inhale as you lower your body towards the floor and exhale as you push back up to the starting position.

Common errors

Some common errors include arching the lower back, flaring the elbows out to the sides, or not lowering the chest close enough to the ground. Make sure to maintain proper form throughout the exercise.

Weights

Push-ups are a bodyweight exercise and do not require weights. However, you can make the exercise more challenging by adding weight plates on your back or using resistance bands.

Grips

For a standard push-up, your hands should be shoulder-width apart with your fingers pointing forward. You can also try variations such as wide grip push-ups or diamond push-ups for targeting different muscle groups.

Variations

There are many variations of push-ups that can target different muscle groups. Some variations include incline push-ups, decline push-ups, one-arm push-ups, or plyometric push-ups for explosive power.

Comments and tips

Engage your core and glutes throughout the exercise to maintain proper form. If you are new to push-ups, you can start by doing them on your knees or against a wall to build strength. Make sure to keep your body in a straight line and avoid sagging your hips.

Cautions

Avoid overarching your lower back or letting your hips sag towards the ground. If you experience any pain in your wrists or shoulders, stop the exercise and consult a fitness professional.