Push up
Push-ups are a classic bodyweight exercise that strengthens the chest, triceps, shoulders, and core. It is an extremely effective exercise that can be performed anywhere without the need for equipment and provides both strength and endurance.
Correct form and technique
Follow these steps to ensure correct execution of push-ups:
- Starting position: Stand in a high plank with your hands placed shoulder-width apart. Make sure your body forms a straight line from head to feet.
- Lower your body: Bend your elbows and slowly lower your body towards the floor. Keep your elbows close to your body, about a 45-degree angle.
- Press back up: Push yourself back up to the starting position by straightening your elbows. Keep your core engaged and avoid sagging your back.
- Breathing: Inhale as you lower your body and exhale as you push yourself back up.
Common mistakes
Avoid these typical mistakes:
- Dropping hips: Do not let your hips sag, as this can strain the lower back. Keep your body straight in a line.
- Hands too wide: If your hands are too far out, it can strain the shoulders. Keep your hands shoulder-width apart to ensure proper form.
- Head down: Looking down can create tension in the neck. Keep your head neutral and look slightly forward.
Modifications and variations
Here are some variations of push-ups:
- Knee Push-Ups: Keep your knees on the ground for an easier version, perfect for beginners.
- Incline Push-Ups: Place your hands on an elevated surface (such as a bench) to make the exercise easier.
- Diamond Push-Ups: Place your hands close together under your chest to target the triceps more intensively.
Rep count and sets
As a beginner, you can start with 3 sets of 8-12 reps and gradually increase to 15-20 reps. Be sure to adjust the number of sets and reps to your level.
Breathing tips
Make sure to maintain steady breathing during push-ups. Inhale as you lower your body and exhale as you push yourself back up. This will help maintain a steady rhythm and prevent tension.