A Step-by-Step Guide With Pictures

1 5 minutes read

The push-up is a compound exercise that is usually performed with body weight and provides strength building. When done correctly, pushups work your chest, triceps, and shoulder muscles. It also provides work of all muscle groups with an emphasis on balance, core strength, cardio endurance, mobility and flexibility. Because pushups are a functional exercise, they are part of the basic strength training exercises used in physical education and the military. Isn’t this enough to be an indication of the effectiveness of push-up exercises in each area? Then let’s continue…

Ideal push-up form for beginners:

Starting position:
- Start in a plank position with your hands slightly wider than shoulder width apart.
- Keep your wrists aligned with your shoulders and your fingers pointing forward or slightly outward.
- Engage your core and maintain a straight line from your head to your heels. Avoid slouching your hips or arching your back.
to implement:
- Lower your body by bending your elbows, keeping them close to your torso.
- Lower yourself until your chest is about one inch off the floor or as far as your strength will allow.
- Make sure your body moves as one unit; Don’t let your hips sag.
- Push with your palms to extend your elbows and return to the starting position.
- Extend your arms fully without locking your elbows.
Breathing:
- Inhale as you lower your body.
- Exhale as you push yourself up.

Common mistakes to avoid:

Saggy hips: Keep your body in a straight line from head to heels. Don’t let your hips get too low or too high.
Breadth of elbows: Keep your elbows close to your body to protect your shoulders.
Incomplete range of motion: Lower your body until your chest is close to the floor. Going only halfway will not give you the full benefits.
Improper hand placement: The hands should be parallel to your shoulders, not too wide or too narrow.

Push muscles worked

The pressing muscles worked

goal – Pectoralis major muscle, sternum
Synergy – Pectoralis major muscle, clavicle
Synergy – Anterior deltoid muscle
Synergy – Triceps brachii
Synergy – trapezoid
Dynamic stabilizers -Biceps brachii muscle
Stabilizers – Rectus abdominis
Stabilizers – Pectoralis minor muscle
Stabilizers – Serratus front
Stabilizers – Perverted
Stabilizers – Quadriceps muscle
Anti-stabilizers – Erecting the spine
Anti-stabilizers – Latissimus Dorsey

5 important benefits of push-ups

1. Full body engagement:

While pushups primarily work the upper body, they also work different muscle groups throughout the body. For example, the back muscles are involved in maintaining a stable posture, and the leg muscles contribute to overall stability. This comprehensive engagement makes push-ups an effective full-body exercise.

2. Muscle involvement:

When performed correctly, push-ups primarily target the pectoral muscles (chest), triceps (back of arms), and deltoids (shoulders). This engagement helps build upper body strength and muscle definition. Beyond the core muscle groups, push-ups engage various other muscles to maintain balance and stability. This includes the core muscles, which help stabilize the spine and pelvis, as well as the back, which helps maintain correct posture.

3. Cardiac endurance:

Performing push-ups at a faster pace or with high repetitions can quickly raise your heart rate. An increased heart rate is an essential component of cardiovascular training, because it helps improve the efficiency of the cardiovascular system, including the heart and lungs. Push-ups can be performed at high repetitions or as part of a circuit training routine, making them an effective way to improve cardiovascular endurance when done at a faster pace.

4. Functional exercise:

Push-ups mimic common pushing movements in everyday life, making them a functional exercise. This means that the strength and skills gained from push-ups can be directly applied to real-life situations, which is valuable in physical education and military training.

5. Muscular endurance

Muscular endurance is the ability of a muscle or muscle group to withstand contraction for a long period of time or to perform repeated contractions without fatigue. Push-ups require you to support your body weight for a long period of time during each repetition. This sustained effort places a high demand on your muscles, which contributes to improved endurance over time.

Given these advantages, it is clear that push-ups are an effective and versatile exercise that can benefit individuals in various fields, from sports and fitness to military and physical education. They provide a comprehensive approach to building strength, endurance and functional fitness.

Create a comprehensive stress routine

As a beginner, it is important to prioritize proper form and technique over the number of repetitions. Progress gradually in terms of repetitions and difficulty levels as you become more comfortable with each variation. In addition, listen to your body and adjust the intensity of your exercise if necessary to avoid overexertion or fatigue.

This routine provides a comprehensive introduction to push-ups and allows you to gradually build strength and endurance while incorporating different push-up variations. Adjust the number of sets and repetitions as needed based on your fitness level and how difficult the exercise is for you.

Here’s an example of a beginner’s routine:

heating:

5-10 minutes of light cardio (for example, jogging in place or jumping).
Dynamic stretches for the upper body, including arm circles and shoulder rolls

Push-up routine:

Group 1: Standard push-ups

Two sets of 12-15 repetitions
Rest for 30-60 seconds between sets
Focus on maintaining proper form during each set
If you can’t complete the required number of repetitions with good form, perform as many repetitions as you can and gradually work your way up to your target range.

Set 2: Incline push-ups

Two sets of 12-15 repetitions
Rest for 30-60 seconds between sets
Place your hands on an elevated surface (for example, a bench or step) to make the exercise a little easier than standard push-ups

Group 3: Refusal to push-ups

Two sets of 12-15 repetitions
Rest for 30-60 seconds between sets
Elevate your feet on a stable surface (for example, a bench or step) to increase difficulty

wetting:

Stretch your chest, shoulders, triceps and upper back muscles to enhance flexibility and aid recovery

Differences in pressure

Push-ups offer a wide range of variations, as discussed previously, that allow you to target different muscle groups and add variety to your exercise routine. This variety helps prevent plateaus and keeps your workouts interesting.

equipment:
Full gym, no equipment

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