Push-up
May 13th, 2023 1:41 PM Mr. Q Categories: Body Weight
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:
ExerciseEquipment:
Body WeightThe push-up is a classic bodyweight exercise that targets the chest, shoulders, triceps, and core.
Stretch: Arm circles, chest stretch, shoulder stretch.
Warmup:
- Arm circles – 10-15 reps forward and backward.
- High knees – 30 seconds.
- Jumping jacks – 30 seconds.
Proper form:
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
- Keep your core engaged and your back straight.
- Lower your body towards the ground by bending your elbows, keeping them close to your body.
- Push your body back up to the starting position.
How to reduce the difficulty:
- Perform the push-up on your knees instead of your toes.
- Perform the push-up with your hands elevated on a bench or step.
How to increase the difficulty:
- Perform the push-up with your feet elevated on a bench or step.
- Perform the push-up with one arm or leg raised.
Reps: Beginner: 8-10 reps Intermediate: 12-15 reps Advanced: 20-25 reps
Estimated time for exercise: 5-10 minutes.
Body Group:
ChestMuscle Group(s):
Abdominals, Chest, Shoulders, TricepsMuscles used:
Primary:
Pectoralis MajorSecondary:
Deltoids (Anterior), Triceps BrachiiTertiary:
Rectus Abdominis, Serratus AnteriorDifficulty:
BeginnerTalk 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.