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Push-up

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Exercise Profile

Primary muscles:

Chest

Secondary muscles:

Triceps

Equipment:

Bodyweight

Difficulty:

Intermediate

Push-up Overview

The Push-up workout is a bodyweight exercise that primarily engages the Chest.

It also activates secondary muscles such as the triceps and shoulders.

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Push-up Instructions

  1. Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.
  2. Engage your core, keeping your body in a straight line from your head to your heels.
  3. Lower your body by bending your elbows, keeping them close to your sides.
  4. Continue lowering until your chest is just above the ground.
  5. Push through your hands to extend your arms and return to the starting position.

Push-up Tips

  1. Start with proper hand placement: Position your hands slightly wider than shoulder-width apart, fingers pointing forward.
  2. Engage your core: Tighten your abdominal muscles throughout the exercise to maintain stability and protect your lower back.
  3. Keep your body straight: Maintain a straight line from your head to your heels, avoiding sagging or piking your hips.
  4. Lower your chest: Aim to bring your chest as close to the ground as possible while maintaining proper form.
  5. Focus on the eccentric phase: Control your descent, taking about 2 seconds to lower your body to the ground.
  6. Push through your chest: As you push up, focus on engaging your chest muscles to power through the movement.
  7. Gradually increase difficulty: Once you’ve mastered the basic push-up, challenge yourself with variations like diamond push-ups or decline push-ups.

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