Push Up

How To Do A Push Up

The push up exercise builds upper body and core strength. It works the triceps, pectoral muscles, and shoulders. Push ups require other muscles to work to keep the body in a solid plank position.

Man doing a push-up
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How to to do a push up

How To Do Push Ups Right

  1. Get down on all fours.
  2. Place your hands directly below your shoulders or slightly wider than your shoulders.
  3. Straighten your arms and legs.
  4. Keep your head, back and buttocks in a straight line
  5. Extend your legs so the weight is on your toes
  6. Engage your core and glutes
  7. Pull your shoulder blades down and back
  8. Lower your body in a controlled manner until your elbows are at a 90 degree angle.
  9. Pause, then push yourself back up.
  10. Repeat.

The Push Up Modifications

The push up has many modifications and can be used by any fitness level exerciser. Beginners can start with easier versions – push ups on knees instead of toes. More advanced exercisers can use a challenging variation. You can do the push-up as part of a bodyweight exercise session, a circuit training workout, or a strength workout.

Below I list some of the modifications for your inspiration:

  • Knee push ups – for beginners
  • Wall push ups – for beginners
  • Incline push ups – for beginners
  • Diamond push ups – for working triceps
  • Clap push ups – advanced variation
  • Superman push ups – advanced variation
  • Archer push ups – advanced variation
  • One-arm push ups – for Rocky Balboa 🙂

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