Enhancing Skills

Press Up

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

N/A

The press-up (also known as a push-up) is a classic bodyweight exercise that targets the chest, shoulders, and triceps muscles.

Proper form:

  1. Start in a plank position, with your hands shoulder-width apart and your feet together.
  2. Lower your body towards the ground, keeping your elbows tucked in close to your sides.
  3. When your chest is about an inch from the ground, push back up to the starting position, keeping your body in a straight line.
  4. Make sure to keep your core engaged throughout the movement.
  5. Repeat for 10-15 reps.

How to reduce difficulty: If you find the exercise too challenging, you can modify it by doing the push-up on your knees instead of your toes.

How to increase difficulty: To increase the difficulty of the exercise, you can elevate your feet on a bench or step, or perform the push-up with one hand on a medicine ball or other unstable surface.

Number of reps: Beginner: 10 reps Intermediate: 12 reps Advanced: 15 reps

Estimated time for exercise: 2-3 minutes

Body Group:

Chest

Muscle Group(s):

Chest, Shoulders, Triceps

Muscles used:

Primary:

Pectoralis Major

Secondary:

Deltoids

Tertiary:

Triceps Brachii

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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