A push-up is one of the best strength training exercises you can do for your body. Not only a push-up builds muscle and strength in your chest, shoulders and arms, but you also engage your core, glutes, and hamstrings -your entire body!
In fact a study reported that you lift 66% of your bodyweight when you do a standard push-up.
So, whether you’re just getting started with working out, or want to develop your core strength, gain muscles. The push-up is an excellent move to add to your exercise regimen.
Here’s how to do a proper push up in 3 easy steps.
1. Get down on your fours.
Place your hands firmly on the ground, directly under your shoulders. Pressing your toes into the floor to stabilize your lower half. Tighten your abs as if you are preparing to take a punch. Squeeze your glutes and flex the knees. Keep your back flat so your entire body is neutral and in a straight line.
2. Lower your body.
Keeping your back flat and head aligned with your body, lower your body until your chest nearly touches the floor. Don’t let your butt dip or stick out at any point during the move. Your body should remain in a straight line from head to toe. Draw your shoulder blades back and down, keeping elbows tucked close to your body.
3. Push your body back up.
Keeping your core engaged, exhale as you push back to the starting position. That’s one rep! Repeat for as many times as you can without breaking your form.
Once you’ve aced the basics push-up, check out these 5 other push-up variations.
Tips: A good rule of thumb, if you can do 10 good push-ups, you are in an excellent shape. Push-up is one of the most difficult exercise around, so don’t beat yourself up at the beginning if you can't do a lot of reps.
|10-12||2-3||Hard||Gym or Home|
There you have it!
3 simple steps to a perfect push-up. Again the push-up is a fantastic exercise you can do to build strength and tone up your entire body.
How many push-ups were you able to do with good form the first time? Leave me a comment below to let me know.