Push-ups are a great bodyweight exercise for building strength, muscle mass, and general fitness. Push-ups are a horizontal pushing exercise that works the chest (pectorals), triceps, deltoids, and core, as well as the glutes and leg muscles. To get the best Benefits of Push-Ups, first you need to learn how to do that.
Learning to do push-ups gives you a one-of-a-kind opportunity to:
Among the many benefits of push-ups, one is that they increase your upper-body strength. This holds true for other exercises as well, such as bench presses and burpees. Daily tasks, such as moving furniture, pushing heavy doors, and standing up, will also become easier and safer.
Boost your cardiovascular system’s strength. Push-ups activate many large muscle groups at the same time, making your heart work harder to pump blood to those areas.
Strengthening and stabilizing the shoulders can help reduce shoulder pain and injury risk. (Note: If you have shoulder pain or an existing shoulder injury, doing push-ups may be painful and aggravate your problem. Before undertaking these push-up progressions, consult your doctor or physiotherapist.)
Exercise may be done anywhere. If you don’t have time or access to a gym, combine push-ups with a bodyweight circuit for a full-body workout.
The Main Benefits of Push-Ups
Improve your self-esteem. Push-ups can boost your confidence and strength, especially if they’ve been on your fitness to-do list for a while.
Now that you’ve seen why push-ups are a wonderful activity to incorporate into your training, let’s look at a critical alignment tip that will help you complete the standard push-up securely, effectively, and with proper technique — as well as all the push-up progressions I’ll cover shortly.
Alignment and Push-Up Position Proper Alignment and Push-Up Position
It’s vital to maintain good form and alignment when completing a normal push-up or a modified variation.
Consider draping a broomstick across your back as a trick.
As you take your starting position and then perform your push-up, keep that imaginary broomstick in contact with three spots on your body:
The back of your head
You have a tibia.
Maintaining a straight line with your body and using your complete core during the exercise will allow you to move fluidly as a single solid unit, making your push-up (or push-up variant) feel less difficult and protecting your lower back.
A quick tip: Some people find it helpful to videotape themselves from the side to check proper alignment and to make any necessary modifications.
Keep your imaginary broomstick in mind while you execute each of the following push-up progressions.