Fitness

Push Up Guide

Push Up Guide

FEATURES

Push-ups are a body weight workout that work on your chest and core muscles while requiring no equipment and can be performed anywhere.

MUSCLES

Chest

EQUIPMENT

None

DIFFICULTY

Moderate

MEDIA

INSTRUCTIONS

Prep

Use a surface that is soft and doesn't stress your hands.

Start

Lie face down and with palms flat on the floor about 3 feet or slightly away from shoulder length. Keep your back straight using your core(ab) muscles an legs straight.

Movement

Lower your body while only engaging your arms and engaging primarily your chest muscles. Keep the back and legs straight during this movement. Pause when you nearly touch the floor.

Slowly push yourself back up and squeezing your chest all the way to the start position.

End

Repeat movement as needed.

TIPS

If this is a tough movement, you can do an incline push-up(see below) to get started or alternatively build strength using a bench press exercise.

You can modify this exercise by engaging the triceps by bringing your elbows closer to your torso.

You can wear a weighted jacket or place some weight on your back for added difficulty.

Do you have more tips? Post in the comment below.

ALTERNATIVES

  • Easy
  • Moderate
  • Advanced

Incline Push-up

Lever Chest Press

Dumbbell Chest Press

Push-up

Barbell Bench Press

Wide Grip Chest Dip

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