As one of the most common and popular calisthenic exercises, push-ups are an excellent way to strengthen and shape numerous parts of your at the same time. At their most basic, a push-up is an that your body from a prone position on the ground to an elevated position using the of your .
These globally popular exercises are used everywhere from makes the difficult. Before you make push-ups a daily part of your , it is important to understand the proper form, and which type of push-up may be best for your and physical ability.as a measure of base ability to an endurance in academies. As with other calisthenic activities, push-ups rely on the of the body to provide the resistance that
Benefits of Push-ups
Push-ups have a huge range of benefits, including positive effects on your core, deltoids, pectorals, triceps,, biceps and your -burning, among others.
Push-ups are excellent for shaping the and improving muscles of the lower , which will increase support and in your body.
Your deltoids are attached at the front, side, and rear of your , and are important muscles to the performance of a push-up. More deltoid strength can increase and strength in your upper arms.
If you want to build your chest muscles, nothing is better than push-ups, as the chest muscles do most of the in this exercise. This helps and can their bust and counter the of their on chest muscles.
Triceps, Biceps, & Forearms
Three different arm muscles are directly targeted with this exercise, they can still reap the benefits of increased strength.in push-ups, and while they are not
How to do the Perfect Push-ups?
As mentioned above, there are many push-up variations, but a perfect push-up should look something like this.
- Begin in a plank position, with your below your shoulders and slightly outside the of your body. You should form a straight line between your and your head.
- Slowly lower yourself down, letting your kick back and allowing your chest to graze the ground. Your groin should not touch the ground, nor should your be up in the .
- Press yourself slowly back to the initial plank position, exhaling as you go, and maintaining a flat line between the heels and head the entire time. Go slowly to ensure your form is maintained throughout.
- Repeat this exercise 15-20 times or as many as you can do without your form.
Some of the most popular push-up types include the windmill push-up, clap push-up, decline/incline push-up and diamond push-up, among many others.
While performing a normal push-up, raise your right arm as you push back up, turning yourin that direction to maintain balance. Alternate the arms you raise above your head with each rep.
This is similar to a normal push-up, but you form a diamond with your two thumbs and index . It demands far more balance and can be a more intense exercise for your core and back muscles.
After every normal push-up you must clap your hands and then catch yourself before hitting the ground. This high-impact variety of push-ups increases the weight resistance of the workout, making it more effective for reducing calories.
By inclining your elevating your hands slightly, you can focus the effects of a push-up to the shoulder and upper chest, or the lower and middle chest, respectively.behind you, or
Push-ups for Beginners
If you are just starting out and want to get your body in shape, but are lacking in upper-body strength, try some push-ups for beginners. They include incline push-ups and knee push-ups.
To begin with, you canagainst something with a higher incline, such as a counter or a desk. This will minimize the amount of weight you must push-up directly but can help to work out arm muscles and get you ready for full-fledged push-ups.
Take a normal push-up position, but lower yourto the ground for additional support. Then, lower and raise yourself with your arms, keeping your back as flat as possible.
Which Muscles do Push-ups Work Out?
When you work out your muscles, you are primarily working out your chest muscles (pectorals), deltoids (side, front and rear of your shoulder), abdominal muscles, triceps, biceps, forearms and lower back.