Pushups
The push-up is a widely utilized bodyweight exercise that is often seen in military and tactical physical fitness tests. It is a staple exercise used to develop upper-body muscle and strength, with a primary focus on the chest, triceps, and shoulders, while also providing a great workout for the upper back and core.
Push-ups can be a great addition to any fitness routine, as they require no equipment and can be done anywhere. They are also very versatile, as there are numerous variations that can be used to challenge any fitness level. Beginners may start with modified versions of the push-up, such as wall push-ups, knee push-ups, or incline push-ups, and then progress as their strength increases.
Advanced exercisers may also benefit from push-ups, as they can add weight to the exercise to make it more challenging. Adding weight can be done by wearing a weighted vest or holding a weight plate. Additionally, there are many variations of the push-up that can be used to target specific muscles, such as wide-grip push-ups for the chest, triceps dips, or single-arm push-ups for the core and obliques.
Push-ups can be a great way to get a full-body workout, as they not only strengthen the upper body, but also challenge the core and stabilizer muscles. This makes the push-up an ideal exercise for anyone looking to gain strength, build muscle, and improve their overall fitness.
Type:
Strength
Muscles Used:
Chest
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- Strengthens the chest, triceps, shoulders, and abdominals
- Increases core strength and hip stability
- Engages lower-body muscles to maintain plank position
- Easy to adjust difficulty by raising or lowering torso
- Can add pauses or manipulate tempo to increase difficulty
- Requires no equipment and can be done anywhere
- Can be used to challenge any fitness level
- Versatile exercise with numerous variations
- Great for building muscle and strength
- Ideal for improving overall fitness
- Can add weight to make the exercise more challenging
Step by Step Instructions For Pushups
- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Lower yourself downward until your chest almost touches the floor as you inhale.
- Breathe out and press your upper body back up to the starting position while squeezing your chest.
- Pause briefly at the top contracted position.
- Begin to lower yourself downward again for as many repetitions as needed.
Variations:
- If you are new to push-ups and lack the strength, you can bend your legs at the knees or perform the exercise against a wall instead of the floor.
- For more advanced lifters, place your feet on a high surface such as a bench to increase resistance and target the upper chest more.
Warm Up Tips
- Start by lying on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Inhale as you lower yourself downward until your chest almost touches the floor.
- Breathe out and press your upper body back up to the starting position while squeezing your chest.
- Pause briefly at the top contracted position, then begin lowering yourself downward again for as many repetitions as needed.
Variations:
- If you are new to push-ups, bend your legs at the knees or perform the exercise against a wall instead of the floor.
- For advanced lifters, place your feet at a high surface like a bench to increase resistance and target the upper chest more.
Warm-up tips for push-ups:
- Start with some light cardio exercises, such as jogging or jumping jacks, to increase blood flow and warm up your muscles.
- Perform some dynamic stretches for your chest, shoulders, and triceps to loosen up the joints and improve range of motion.
- Do a few sets of modified push-ups, such as knee push-ups or incline push-ups, to activate the muscles and prepare them for the full exercise.
- Gradually increase the intensity and difficulty of your warm-up sets, focusing
Pushups Safety Tips
- Warm up before performing push-ups to prevent injury. This can include light cardio exercises and dynamic stretches.
- Ensure proper form by keeping your body in a straight line from head to toe. Avoid sagging or arching your back.
- Start with a modified version of the push-up if you are a beginner or if you do not have the strength to perform a full push-up. This can include wall push-ups or knee push-ups.
- Gradually increase the difficulty of the push-up as your strength improves. This can be done by lowering the incline or performing the push-up on the floor.
- Engage your core muscles throughout the exercise to maintain stability and prevent lower back pain.
- Avoid locking your elbows at the top of the push-up to prevent strain on the joints.
- Listen to your body and take breaks as needed. Pushing through excessive fatigue or pain can lead to injury.
- If you have any pre-existing shoulder or wrist injuries, consult with a healthcare professional before performing push-ups.
- Ensure proper breathing technique by inhaling as you lower yourself down and exhaling as you push yourself back up.
- Stay consistent with your push-up routine to see progress and improvements in strength and muscle development.
Incorporating Into Other Workouts
The push-up is a versatile exercise that can be incorporated into workouts in various ways. Here are some ideas on how to include push-ups in your workout routine:
1. Upper-body strength workout: Start your workout with a set of push-ups to target your chest, triceps, and shoulders. Perform multiple sets with a moderate number of repetitions, gradually increasing the difficulty by lowering your torso or adding pauses.
2. Full-body circuit training: Include push-ups in a circuit training routine that targets multiple muscle groups. Combine push-ups with exercises like squats, lunges, and planks for a well-rounded workout.
3. Superset with other upper-body exercises: Pair push-ups with other upper-body exercises like dumbbell rows or shoulder presses. Perform a set of push-ups, followed by a set of the other exercise, and then rest. Repeat for multiple sets.
4. HIIT workout: Incorporate push-ups into a high-intensity interval training (HIIT) workout. Alternate between short bursts of intense push-ups and periods of active recovery, such as jogging or jumping jacks.
5. Core and stability training: Use push-ups as part of a core and stability workout. Perform push-ups with a focus on engaging your core and maintaining a stable plank position. You can also try variations like single-arm or single-leg push-ups to challenge your stability even further.
6. Strength and hypertrophy training: If your goal is to build muscle and strength, incorporate weighted push-ups into your routine