Pushups

Starting Posture

Start in a high plank position with your hands slightly wider than shoulder-width apart, fingers facing forward. Your body should form a straight line from your head to your heels, engaging your core and glutes.

How to Exercise

Lower your body towards the ground by bending your elbows, keeping them close to your body. Lower until your chest nearly 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 ground, exhale as you push back up.

Common errors

Common errors include flaring the elbows out to the sides, which can put unnecessary strain on the shoulders. Another error is letting the hips sag or arching the back, which can compromise proper form and lead to injury. It's important to maintain a strong core and engage the muscles throughout the exercise.

Weights

While pushups are typically bodyweight exercises, you can increase the intensity by wearing a weighted vest or placing weight plates on your back. This should only be done once you have mastered the proper form and are comfortable with bodyweight pushups.

Grips

The most common grip for pushups is with hands shoulder-width apart and fingers facing forward. You can also experiment with different hand positions, such as wide grip or close grip pushups, to target different muscle groups. Make sure to distribute your weight evenly between both hands.

Variations

There are many variations of pushups to target different muscle groups and add variety to your workout routine. Some variations include incline pushups, decline pushups, diamond pushups, one-arm pushups, and plyometric pushups. Each variation offers a unique challenge and can help prevent plateaus in your training.

Comments and tips

Keep your body in a straight line throughout the movement and avoid sagging your hips or sticking your butt up. If regular pushups are too challenging, you can modify by dropping to your knees or elevating your hands on a bench or elevated surface. Gradually increase the number of repetitions as you build strength.

Cautions

Avoid arching your back or letting your hips sag. If you experience any pain in your shoulders or lower back, stop the exercise immediately. Consult with a fitness professional if you have any concerns about your form or ability to perform pushups.