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Push-ups are a classic bodyweight exercise that target the chest, shoulders, triceps, and core. Here's how to perform a standard push-up with proper form:
Setup:
Start in a prone position on the floor with your hands placed slightly wider than shoulder-width apart. Your fingers should be pointing forward.
Extend your legs straight behind you, and your toes should be in contact with the floor.
Your body should form a straight line from your head to your heels. Engage your core to maintain this straight line.
Execution: 4. Inhale as you slowly lower your body toward the floor. Keep your body in a straight line and maintain a neutral spine. Avoid sagging your hips or lifting your butt.
Continue lowering yourself until your chest is about an inch or two above the ground, or as far as your flexibility allows. Keep your elbows close to your body, not flaring out.
Pause briefly at the bottom position, ensuring that your body is straight and your core is engaged.
Cable
Shoulder
Bicep
Back
Leg
Maintain Proper Form: Focus on maintaining a straight body line from head to heels throughout the movement. Proper form is crucial for preventing injury and effectively targeting the muscles.
Engage Your Core: Keep your core muscles engaged to stabilize your body during the exercise.
Hand Placement: Place your hands slightly wider than shoulder-width apart to target the chest muscles. You can adjust hand placement to target different muscle groups.
Breathing: Inhale as you lower your body and exhale as you push it back up. Breathing rhythmically can help you maintain control.
Elbow Position: Keep your elbows close to your body to target the triceps and reduce strain on the shoulders.
Variations: If regular push-ups are challenging, you can start with knee push-ups or incline push-ups (elevating your upper body) to build strength.
Pace Yourself: Focus on controlled, steady movements rather than speed. Quality is more important than quantity.
Warm-Up: Perform a light warm-up before doing push-ups to prevent injury.
Progression: As you become more proficient, you can increase the challenge by doing diamond push-ups, decline push-ups, or one-arm push-ups.
Push-ups are an excellent exercise for building upper body strength and endurance. Proper form and gradual progression are essential for effective and safe training.