push-up.

Introduction to push-up

A push-up is a common exercise that works the chest, shoulders, triceps, and core. To perform a push-up, start in a plank position with your hands placed slightly wider than shoulder-width apart on the ground. Your palms should be flat on the ground and your fingers should be pointing forward. Lower your body by bending your elbows and keeping your body straight. Your lower back should remain in a neutral position and your abs should be contracted throughout the movement. Push back up to the starting position by straightening your arms. Make sure to keep your body straight and your core engaged throughout the movement.



It is a bodyweight exercise and simple enough that can be performed anywhere by anyone with little to no equipment. It is a full-body compound movement. which effectively works on multiple muscle groups at the same time.

It can also be modified for people who are just starting their fitness journey or those who are unable to do full push-ups, as there are several variations that can make the exercise easier or harder, such as incline push-ups or knee push-ups.

Yes, there are several ways to make push-ups more challenging and increase the duration of the exercise. Some options include:

Increasing the number of repetitions: Start with a smaller number of push-ups and gradually increase the number over time as you build up strength and endurance.

Adding resistance: You can add resistance to the push-up by using resistance bands or wearing a weight vest. This will increase the load on your muscles, making the exercise more challenging.

Slowing down the tempo: Instead of performing push-ups at a fast pace, try slowing down the tempo of the movement. This will increase the time under tension on your muscles and make the exercise more difficult.

Adding a pause: Pause for 1-2 seconds at the bottom of the push-up before pushing back up. This will increase the time under tension and make the exercise more challenging.

Incorporating more challenging variations: Diamond Push-ups, Plyo Push-ups, one-armed push ups and handstand pushups are more challenging variations of the standard push-up that can increase the duration and make the exercise more difficult.

It's important to note that when you try to make push ups more challenging, make sure that your form stays correct to avoid injury. Also, it's always better to start with a manageable amount and gradually increase the intensity and volume to avoid overtraining.

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Here are the steps to perform a standard push-up:

Start in a plank position with your hands placed slightly wider than shoulder-width apart on the ground. 

Your palms should be flat on the ground and your fingers should be pointing forward. Your body should be in a straight line from your head to your heels.

Engage your core and brace your abs as if you are about to be punched in the stomach.

Lower your body by bending your elbows and keeping your body straight. Make sure your lower back stays in a neutral position and your core stays engaged throughout the movement.

Lower yourself until your chest is about an inch from the ground.

Push back up to the starting position by straightening your arms. Keep your body straight and core engaged throughout the movement.

Repeat the exercise for the desired number of repetitions

It's important to keep good form throughout the exercise. Make sure that your body stays in a straight line and avoid letting your hips sag or your back arch. Also, don't let your head drop; keep your eyes focused on a point on the floor about a foot in front of your hands.

It's also important to start with a manageable number of reps and gradually increase the volume and intensity as you build up strength and endurance.

importance of push up

Push-ups are a great exercise for building strength and endurance in the chest, shoulders, triceps, and core. They are a compound exercise, which means they work multiple muscle groups at the same time, making them an efficient way to improve overall fitness.

Here are some specific benefits of push-ups:

1. They improve upper body strength: Push-ups work the chest, shoulders, triceps, and core, making them an effective exercise for building upper body strength.

2. They improve stability and balance: The plank position used in push-ups engages the core, which helps improve stability and balance.

3. They can improve cardiovascular fitness: Push-ups can be done at a fast pace, making them a great exercise for improving cardiovascular fitness.

4. They are a functional exercise: Push-ups require you to move your own body weight, which is functional movement that can transfer over to real-life activities such as pushing a lawnmower, picking up a heavy bag, or lifting a couch.

5. They are convenient and versatile: Push-ups can be done anywhere, with little to no equipment, making them a convenient and versatile exercise option.

Push-ups are an essential exercise that can be part of any fitness routine, whether you are a beginner or an experienced athlete. They can be easily modified to make them more challenging or easier, depending on your fitness level.


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