Push-Up

Push-Up is a compound exercise that primarily targets the chest muscles while also engaging the shoulders, triceps, and core. It is a beginner-friendly exercise that requires no equipment, making it an excellent bodyweight movement for building upper body strength. Push-ups can be performed virtually anywhere and can be modified to accommodate different fitness levels and goals.

One of the key advantages of push-ups is their versatility. Different hand positions can shift muscle activation - wider hand placements emphasize the chest, while narrower hand placements (diamond push-ups) place more focus on the triceps. Additionally, adjusting body positioning can make push-ups easier or more challenging. Incline push-ups, where the hands are placed on an elevated surface like a bench, reduce the difficulty, making them suitable for beginners. Decline push-ups, where the feet are elevated, increase the difficulty by putting more emphasis on the upper chest and shoulders.

Push-ups are also beneficial for overall functional fitness, improving endurance, stability, and posture. By engaging the core and maintaining proper alignment, push-ups contribute to full-body coordination and control, making them a staple in strength training routines.

1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body forming a straight line from head to heels.
2. Engage your core and keep your elbows at a 45-degree angle as you lower your body towards the ground.
3. Lower yourself until your chest nearly touches the floor while maintaining control.
4. Push through your palms to return to the starting position, fully extending your arms.
5. Repeat for the desired number of repetitions.

Push-ups are generally a low-risk exercise when performed with proper form, but poor technique can lead to discomfort or injury.

• Wrist Strain: Placing excessive pressure on the wrists can cause discomfort. Using push-up handles or performing push-ups on fists can help alleviate strain.
• Shoulder Pain: Allowing the elbows to flare out excessively can strain the shoulders. Keeping the elbows at a 45-degree angle reduces the risk.
• Lower Back Discomfort: Sagging the hips due to weak core engagement can cause lower back pain. Keeping the core tight ensures proper alignment and prevents strain.