AÂ FIT30 EXERCISE
Push-Ups
Push-ups are a classic bodyweight exercise that targets the chest, shoulders, triceps, and core. They are a fundamental upper body exercise that can be adapted to various fitness levels.
HOWÂ TO
How do I do Push-Ups?
- Begin in a plank position with your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your sides. Lower until your chest is just above the ground.
- Push through your palms to straighten your arms and return to the starting position.
- Keep your body in a straight line throughout the movement. Avoid arching or sagging your back.
- Perform the exercise with controlled movements, focusing on both the lowering and pushing phases.
TIPS
What are some tips for Push-Ups?
- Position your hands slightly wider than shoulder-width apart for a standard push-up. Adjust hand placement based on comfort and targeted muscle engagement.
- Engage your core muscles to maintain a straight line from head to heels. This helps stabilize your body during the exercise.
- Keep your elbows close to your sides as you lower and push back up. This helps protect your shoulder joints.
- Aim for a full range of motion, lowering your chest as close to the ground as possible without touching it.
- Inhale as you lower your body, and exhale as you push back up. Maintain a steady breathing rhythm.
MODIFICATIONS
How do I modify Push-Ups?
Easier
- Perform push-ups from your knees to reduce the intensity and gradually progress to standard push-ups.
- Place your hands on an elevated surface, like a bench or step, to decrease the difficulty and work on form.
- Start with wall push-ups for beginners. Stand facing a wall and push your body away from the wall.
- Experiment with different hand positions to target different muscle groups, such as a wider grip for chest emphasis.
- Perform push-ups with your hands on an incline surface, like a sturdy table, to gradually build strength.
- Focus on the lowering (eccentric) phase of the push-up to build strength. Begin in the plank position and slowly lower yourself to the ground.
What are the benefits of Push-Ups?
Upper Body Strength
Core Strength
Chest Strength
A bodyweight30 workout
One Of A Kind
Complete 15 Rounds In 29:00
- Push-Ups (00:10)
- Pulse Ups (00:10)
- Wide Push-Ups (00:10)
- Flutter Kicks (00:10)
- Diamond Push-Ups (00:10)
- Russian Twists (00:10)
- Rest (1:00)
Free
A jump30 workout
It's Lit
Complete 6 Rounds In 27:30
- Ski Jump (0:40)
- Rest (0:15)
- Push-Ups (0:10)
- High Plank (0:15)
- Rest (0:15)
- Freestyle Jump (0:30)
- Rest (0:20)
- Wide Push-Ups (0:10)
- High Plank Pulses (0:15)
- Rest (0:15)
- Ski Jump (0:40)
- Rest (1:00)
Free