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.
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