Push ups

Classic upper body exercise that targets chest, shoulders, and triceps.

Low Intensity

The push-up is a fundamental bodyweight exercise that effectively strengthens your chest, shoulders, triceps, and core. Here's a step-by-step guide to performing a standard push-up:

1. Starting Position (High Plank):

   • Get down on all fours.
   • Extend your legs straight back, coming onto the balls of your feet. Your feet should be hip-width apart.
   • Place your hands on the floor slightly wider than your shoulders, with your fingers pointing forward. Your wrists should be directly under your shoulders.
   • Engage your core and glutes to create a straight line from your head to your heels. Avoid letting your hips sag or pike up. Keep your gaze on the floor a few inches in front of your hands to maintain a neutral neck alignment.
2. Lowering Phase:
   • Inhale as you slowly bend your elbows, lowering your entire body toward the floor.
   • Keep your elbows tucked in towards your body at about a 45-degree angle (not flaring directly out to the sides).
   • Lower your chest until it's just a few inches from the floor, or as far as you can comfortably go while maintaining a straight body line. Your nose, chest, and belly button should ideally lower at the same rate.
3. Pushing Phase:
   • Exhale as you powerfully press through your palms, straightening your arms to push yourself back up to the starting high plank position.
   • Keep your body in a straight line throughout the movement; don't let your hips sag or rise before your shoulders.
   • Avoid locking out your elbows at the top; keep a slight bend.
4. Repeat:
   • Once you're back in the high plank, immediately begin the next repetition.

Important Considerations for Proper Form:

• Body Alignment: The most crucial aspect of a push-up is maintaining a straight line from your head to your heels throughout the entire movement. Avoid sagging hips, an arched lower back, or hips piking up.
• Elbow Angle: Keep your elbows at roughly a 45-degree angle to your body. Flaring them out too wide can put unnecessary strain on your shoulders.
• Core Engagement: Actively engage your core muscles (think about pulling your belly button towards your spine) to prevent your hips from sagging.
• Shoulder Blades: As you lower, allow your shoulder blades to retract (come together). As you push up, protract them (move them apart).
• Breathing: Inhale as you lower, exhale as you push up.
• Quality over Quantity: Focus on performing each push-up with proper form rather than rushing through many repetitions with poor technique.

Modifications for All Levels:

• Easier (Beginner):

  • Knee Push-ups: Perform the push-up with your knees on the ground. Keep your body straight from your head to your knees.
  • Incline Push-ups: Place your hands on an elevated surface (like a sturdy bench, chair, or wall). The higher the surface, the easier the push-up, as it reduces the amount of body weight you're lifting.
    
    
• Harder (Advanced):
  
  
  • Decline Push-ups: Elevate your feet on a box or bench. This increases the amount of body weight your upper body has to push, intensifying the exercise.
  • Plyometric Push-ups: Explode upward with enough force to lift your hands off the ground, perhaps clapping them in the air before landing softly.
  • Narrow/Diamond Push-ups: Bring your hands closer together, forming a diamond shape with your thumbs and index fingers. This targets the triceps more intensely.
  • Wide Push-ups: Place your hands wider than shoulder-width apart to put more emphasis on the chest muscles.