Push Up

Push Up

The push up is a classic bodyweight exercise that effectively targets the upper body and core muscles. It’s a versatile movement that can be performed almost anywhere and is fundamental for building strength and endurance.

How to do Push Up

1. Setup: Start in a high plank position with your hands placed slightly wider than shoulder-width apart and your feet together. Your body should form a straight line from your head to your heels.
2. Lowering Phase: Bend your elbows and lower your body toward the ground, keeping your elbows at a 45-degree angle to your torso. Lower yourself until your chest nearly touches the floor.
3. Press Up: Push through your palms to straighten your arms, lifting your body back to the starting position.
4. Repeat: Perform the desired number of repetitions, maintaining a straight body line throughout.

Form Tips

• Body Alignment: Keep your body in a straight line from head to heels, avoiding sagging hips or a curved back.
• Elbow Position: Maintain a 45-degree angle with your elbows to protect your shoulders and engage the chest effectively.
• Controlled Movement: Lower and raise your body in a slow, controlled manner to maximize muscle activation.

Targeted Muscles

• Primary Muscles: Pectorals (chest), triceps, deltoids (shoulders)
• Secondary Muscles: Core muscles, serratus anterior, lower back