A push-up is a popular exercise that provides numerous benefits. It is a compound exercise that works multiple muscle groups, including the chest, shoulders, triceps, and core. Additionally, push-ups are a great functional movement that can help improve your daily activities.
Despite its many benefits, some people find it difficult to do a push-up. This could be due to lack of strength, improper form, or other factors.
If you’re struggling with push-ups, don’t worry!
In this article, we’ll provide some tips on how to improve your performance. We’ll also share some different variations of push-ups that you can try.
What are the benefits of doing push-ups?
Push-ups are one of the simplest and most effective exercises you can do.
Here are five reasons to start doing push-ups today:
1. Great way to get your heart rate up and improve your cardiovascular health.
2. A great way to strengthen your chest, arms, and shoulders.
3. Help improve your balance and coordination.
4. Improve your flexibility.
5. Way to burn calories and lose weight.
How to properly Do a push-up
The push-up is a classic exercise that works your chest, shoulders and triceps. But if you’re not doing them correctly, you’re not getting the most out of this move.
Here are six tips to help you properly do a push-up:
1. Get down on all fours with your hands directly under your shoulders and feet hip-width apart.
2. Keep your core engaged and your body in a straight line from head to toe as you lower your chest towards the floor.
3. Push yourself back up to start position using your chest and arms, avoiding letting your hips sag or your butt stick up in the air.
4. Breathe out as you lower yourself down and breathe in as you push yourself back up.
5. Aim to do 10-12 reps for 2-3 sets.
If you can’t do a full push-up, start by doing them against a wall or use an incline like a bench or step to make them easier. As you get stronger, decrease the incline until you can do them on the floor with proper form.
Tips on how to improve your push-up performance
There are many ways to improve your push-up performance. You can focus on improving your strength, endurance, or technique.
1. Start by doing a few basic warm-ups before you begin your workout. This will help loosen up your muscles and prepare them for the challenge ahead.
2. Make sure that you are using the proper form when doing push-ups. Keep your back straight, your core engaged, and your elbows close to your body.
3. Try adding weight to your push-ups to increase the intensity of the exercise. You can use a weight vest, or hold a dumbbell in each hand while you do your push-ups.
4. Increase the number of repetitions that you do each day. Gradually increase the number of repetitions until you are able to do at least 20 in a row.
5. Aim to do at least one set of push-ups every day. This can be as part of your regular workout routine, or as a standalone exercise.
6. Take periodic breaks if needed. If you find that you are struggling to complete all of the repetitions in one set, take a break and then resume the exercise later on.
7. Practice different variations of the push-up to keep things interesting and challenging. These include the plank push-up, the elevated push-up, and the clap push-up.
The different variations of push-ups that you can try
There are many different variations of the push-up that you can try. This will help keep things interesting and challenging.
The Plank Push-Up: Get into a plank position with your hands directly under your shoulders and your feet hip-width apart. Slowly lower your chest towards the floor and then push yourself back up to start position.
The Elevated Push-Up: Place your hands on an elevated surface such as a bench or step. Lower your chest towards the floor and then push yourself back up to start position.
The Clap Push-Up: Start in a regular push-up position. As you lower yourself down, explosively push off the ground and clap your hands together in mid-air. Land back in the starting position and repeat.
The Wide Push-Up: Place your hands wider than shoulder-width apart when you start in the push-up position. Lower your chest towards the floor and then push yourself back up to start position.
The Narrow Push-Up: Place your hands closer than shoulder-width apart when you start in the push-up position. Lower your chest towards the floor and then push yourself back up to start position.