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Push Up 101 Video Tutorial

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Push Up
Push Up

Exercise Synopsis

Target Muscle Group

Chest

Secondary Targets

Execution

Compound

Force Type

Push (Bilateral)

Required Equipment

Bodyweight

Fitness Level

Beginner

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The push-up is a bodyweight exercise primarily targeting the chest muscles, with secondary emphasis on the abs, shoulders, and triceps. To perform, the individual starts in a high plank position, keeping the body straight and hands shoulder-width apart. By bending the elbows and lowering the chest toward the ground, the exerciser engages the chest muscles while stabilizing the core. The shoulders and triceps assist in the movement as the body pushes back up to the starting position. This simple yet effective exercise requires no equipment and can be modified to suit different fitness levels.

How to Perform

  1. Begin in a quadruped position, placing your hands directly under your shoulders with fingers pointing forward. Your toes should be tucked under, and knees aligned below the hips.

  2. Straighten one leg at a time to transition into a plank position, keeping your body in a straight line from head to heels. Your core should be engaged, elbows fully extended, and your head neutral, with your gaze directed at the floor.

  3. Slowly lower your body by bending your elbows and allowing your shoulder blades to retract. Ensure your elbows track slightly outward, maintaining a controlled descent.

  4. Continue lowering until your chest is just above the floor, or until your upper arms are parallel to the ground. Make sure your core remains tight and your body stays aligned.

  5. Push through your palms, extending your elbows to raise your body back up to the starting position, keeping the movement smooth and controlled.

  6. Repeat this process for the desired number of repetitions, maintaining proper form to prevent strain on your shoulders and lower back.

Tips

  1. At the bottom of the push-up, your arms should form an arrow shape, with elbows angled slightly back, rather than creating a straight "T" with your body.

  2. Keep your spine straight throughout the entire movement, treating the push-up like a moving plank to maintain body alignment and core stability.

  3. Engage your glutes and tighten your abs before starting to lower your body, which helps keep your ribcage in a neutral position and protects your lower back.

  4. Keep your chin tucked and avoid looking forward; your focus should remain downward to keep your neck in a neutral position.

  5. To enhance chest muscle activation, imagine trying to push your thumbs toward each other while you press up, even though your hands remain fixed.

  6. Ensure your head doesn’t jut forward as you descend; your chest and nose should touch the ground at the same time.

  7. As you push back up, think about driving yourself as far away from the floor as possible, maximizing the force and range of motion.

How Not to Perform

  1. Avoid Flaring Elbows: Do not let your elbows flare out to the sides, as this places unnecessary strain on the shoulders. Instead, keep your elbows at a slight angle, forming an arrow shape with your body to better engage the chest muscles.

  2. Don’t Arch or Sag the Back: Maintain a strong core throughout the exercise. Avoid letting your hips sag or your lower back arch, as this compromises form and can lead to lower back injury. Focus on keeping your body in a straight line from head to heels.

  3. Avoid Incomplete Range of Motion: Do not perform half push-ups, where you only lower halfway down. This reduces the effectiveness of the exercise and limits chest engagement. Ensure you lower your body until your chest is just above the floor or your arms reach at least a 90-degree bend.

  4. Don’t Let Your Head Drop: Avoid letting your head hang down or your chin jut forward during the movement, as this can strain your neck. Keep your head in line with your spine and look down at the floor to protect your neck.

  5. Don’t Forget to Engage the Core: Failing to brace your abs and glutes results in poor stability and puts extra stress on your shoulders and lower back. Engage your core muscles and squeeze your glutes to maintain a solid, plank-like position throughout the push-up.

  6. Avoid Locking Out Your Elbows: At the top of the movement, do not fully lock your elbows, as this can put too much pressure on the joints. Keep a slight bend in your elbows to maintain tension in the muscles and reduce the risk of joint strain.

  7. Don’t Rush the Movement: Avoid fast, jerky motions to complete more reps quickly. This reduces muscle engagement and increases the risk of injury. Focus on slow, controlled movements to maximize muscle activation, particularly in the chest, shoulders, and triceps.

  8. Don’t Place Your Hands Too Far Forward or Too Wide: Placing your hands too far ahead or too wide reduces chest activation and can strain your shoulders. Ensure your hands are directly under your shoulders for optimal positioning and muscle engagement.

Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

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