Push-ups are used to improve upper body strength by shifting the weight of the body. When performing them, the muscles of the chest, shoulder and arm are involved, and additionally the abdomen and lower back.
Specifically, the pectoralis, the anterior deltoid (shoulder muscle), and the triceps are strengthened. Depending on the variations we make, we will involve other muscle areas.
Push-ups are used in both strength and endurance training, as well as for general physical development in schools, they are also used by athletes and the armed forces.
Their advantage is that they do not require any special equipment and they can be done anywhere and are very effective. If you finish our program, your strength and endurance will increase enormously.
Also, if you want, you can show off a great figure and good mood for a long time just by doing push-ups regularly, it takes only a few minutes a day and the results can be very satisfactory.
If you want to do perfect push-up then here are some basic rules you must follow:
- Good technique
It is better to do a good one than many bad ones. It means, quality is more important than quantity. Performing a push-up incorrectly can put you at the risk of getting injured and it will not help you anyway. Pay attention to your posture while performing this form of workout.
- Do not bring your hips high
Keep your back flat in a straight line and engage your abs while performing the exercise. Moving your hips up will add a lot of pressure on your shoulders.
- Your arms should be more than shoulder-width apart
It is better to stick to a simple form of push-up if you have just started doing it. Place your hand more than shoulder-width apart on the ground. Your thumbs and armpits should be in line with your elbows at a 45-degree angle from the sides when you are down.
- Watch your head
Your head should be aligned with your body, this will prevent you from any kind of injury.
- Perform full-reps
Make sure to come to the ground completely. Your chest should be brushing the floor every time you go down. Then, go up until you arms are straight.
- Do not rush
If you are a beginner then do not hasten to try a variation. First, master the basics and then go for variations.