Push Ups

Training Details Push Ups

  • Primary Muscle
    Pec
  • Secondary Muscle
    Triceps, Front Delt
  • Equipment
    Body weight
  • Level
    Easy

Why Should You do Push Ups?

Push-ups are often forgotten due to all sorts of machines, barbells, and dumbbells. However, it is a traditionally good exercise, especially for beginners who want to build the muscles in the chest, triceps, and shoulders. The exercise is also perfect as a Drop Set or Super Set for Bench Press or other chest exercises with heavy weight.

Performance

Stand in a plank position with straight arms, straight legs, and your gaze straight down to the floor. Your neck should be straight; you can pull your chin slightly towards your chest. Do not look forward when doing push-ups. Your core and buttocks should be tensed so that the body is straight. Pull back the shoulders and pinch the shoulder blades together so that the chest moves forward. Slowly lower your body to the floor by bending your arms. Like with Bench Press, the elbows and upper arms should not go out 90 degrees from the body but 60 degrees. At 90 degrees, your shoulders are overloaded, and you also do not exercise the chest and triceps as much. Whereas when you have your upper arms angled towards the body, your body also starts to go a little back and forth during the push-ups instead of straight up and straight down—the same path as a correct bench press.

Your hands should point straight ahead or slightly outward. If you have your hands instead inwards, the shoulders are rotated inwards, which increases the risk of injury.

Where Should You Place Your Hands?

If you have your hands closer to each other than shoulder-width apart, the triceps are working a little more. If the angle between the arms and the body is also less than 60 degrees, the triceps are also activated more.

Guide for Push Ups

  • Tense your torso and buttocks for a straight and stable body
  • Do not look forward but down into the ground, your neck should be straight
  • Your hands should point straight ahead or slightly outward
  • Your arms should be 60 degrees away from the body
  • Pull back your shoulders and push your shoulder blades together so that the chest moves forward
  • The movement should be a little crooked rather than completely straight 
  • Lower the weight in a calm and slow manner, always with tension in the muscle you are exercising. 
  • You can perform the push-up with your knees in the ground to make the exercise a bit easier
  • If you want to load the upper part of the chest more,put your feet in an elevated position

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