What Are Push-Ups?
Push-ups are a bodyweight exercise that primarily targets the chest, shoulders, and triceps. To perform a push-up, you start in a plank position with your hands shoulder-width apart and your feet together. From there, you lower your body until your chest touches the ground, then push yourself back up to the starting position. This completes one rep.
How to Do Push-Ups: Proper Form
Proper form is essential for getting the most out of your push-ups and avoiding injury. Here’s how to do push-ups with proper form: 1. Start in a plank position with your hands shoulder-width apart and your feet together. 2. Engage your core and glutes to keep your body in a straight line from head to heels. 3. Lower your body until your chest touches the ground, keeping your elbows close to your sides. 4. Push yourself back up to the starting position, keeping your body in a straight line throughout the movement. 5. Repeat for the desired number of reps. Remember to breathe throughout the movement, inhaling as you lower your body and exhaling as you push yourself back up.
Common Mistakes to Avoid When Doing Push-Ups
Even if you know how to do push-ups with proper form, it’s easy to make mistakes that can limit your progress or even cause injury. Here are some common mistakes to avoid: 1. Arching your back: This can put unnecessary strain on your lower back and reduce the effectiveness of the exercise. Keep your core and glutes engaged to maintain a straight line from head to heels. 2. Letting your elbows flare out: This can also put strain on your shoulders and reduce the effectiveness of the exercise. Keep your elbows close to your sides to target your chest and triceps. 3. Lowering your body too quickly: This can cause you to lose control and put strain on your joints. Lower your body slowly and with control. 4. Not going all the way down: If you don’t touch your chest to the ground, you’re not getting the full range of motion and may not be targeting your chest and triceps as effectively. 5. Not breathing: Remember to breathe throughout the movement, inhaling as you lower your body and exhaling as you push yourself back up.
How to Do Push-Ups: Modifications for Beginners
If you’re new to push-ups or find them too challenging, there are several modifications you can make to build up your strength and gradually work your way up to a full push-up. Here are some modifications to try: 1. Knee push-ups: Start in a plank position, but instead of keeping your feet together, bring your knees to the ground. This reduces the amount of weight you have to lift and makes the exercise easier. 2. Incline push-ups: Find a sturdy surface, such as a bench or step, and place your hands on it. This reduces the amount of weight you have to lift and allows you to gradually build up your strength. 3. Wall push-ups: Stand facing a wall and place your hands on it at shoulder height. Lean in towards the wall and push yourself back out. This is the easiest modification and is a good place to start if you’re a complete beginner.
How Many Push-Ups Should You Do?
The number of push-ups you should do depends on your fitness level and goals. If you’re just starting out, aim for 5-10 reps per set and gradually increase the number of reps as you get stronger. If you’re more experienced, you can aim for 15-20 reps per set or even more.
How Often Should You Do Push-Ups?
Ideally, you should do push-ups at least 2-3 times per week to see results. However, it’s important to give your muscles time to recover between workouts, so don’t do push-ups every day. Instead, alternate push-ups with other upper body exercises, such as pull-ups or dips, to give your muscles a break.
FAQs About How to Do Push-Ups
Here are some frequently asked questions about how to do push-ups:
Q: How do I know if I’m doing push-ups correctly?
A: If you’re not sure if you’re doing push-ups correctly, ask a trainer or experienced athlete to watch you and provide feedback. You can also record yourself and watch the video to see if you’re making any common mistakes.
Q: How long does it take to see results from push-ups?
A: It depends on your fitness level and goals, but you should start to see improvements in your strength and endurance within a few weeks of doing push-ups regularly.
Q: Can push-ups help me lose weight?
A: Push-ups can help you burn calories and build muscle, which can contribute to weight loss. However, you’ll also need to watch your diet and incorporate cardio exercises to see significant weight loss.
Conclusion
Learning how to do push-ups correctly is an essential part of any fitness routine. By following proper form, avoiding common mistakes, and gradually building up your strength, you can improve your upper body strength and endurance and achieve your fitness goals. So grab a mat and start doing push-ups today!