What are Push Ups?

Introduction

A push-up is a foundational, bodyweight exercise where you lower and raise your body using your arms while keeping your torso completely rigid. It is a compound movement, meaning it works multiple joints and muscle groups simultanously.

Target Muscles

Push-ups primarily build upper-body pressing strength and core stability.

• Pectoralis Major (Chest): The primary driver responsible for pushing your body up away from the floor.
• Triceps Brachii (Back of Arms): These muscles straighten your elbows at the top of the movement.
• Anterior Deltoids (Front of Shoulders): Work alongside the chest to support the shoulder joint during the press.
• Core (Abs and Lower Back): Acts as a stabilizer, keeping your body in a straight line like a moving plank.

How to Perform It

1.) The Setup

Get into a plank position. Place your hands slightly wider than shoulder width apart, fingers pointing forward or slightly out. Your feet should be together or a few inches apart.

2.) The Descent

Lower your body by bending your elbows. Keep your elbows tucked at roughly a 45-degree angle to your torso (avoid flaring them straight out to the sides to protect your shoulders). Lower down until your chest is just a few inches off the floor.

3.) The Press

Push firmly through your palms to return to the starting position, fully extending your arms without locking your elbows aggrssively.

Form Check: Your body should form a straight line from your head to your heels throughout the entire movement. Avoid letting your hips sag toward the floor or hiking your butt up into the air.