Push-ups are a versatile and effective exercise that can strengthen your upper body, core, and improve overall fitness. However, many people perform push-ups incorrectly, diminishing their benefits or risking injury. To help you do push-ups properly and get the most out of this classic exercise, we’ve compiled a list of commonly asked questions along with their answers.

Why should I do push-ups?

Push-ups engage multiple muscle groups, including your chest, shoulders, triceps, and core. They are a compound exercise that helps build overall strength and stability. Push-ups are also a functional movement, which means they mimic everyday movements and can enhance your performance in various physical activities.

What muscles do push-ups work?

Push-ups primarily target your pectoralis major (chest muscles) and triceps brachii (back of the upper arm). Additionally, push-ups also engage your deltoids (shoulder muscles), serratus anterior (between your ribs and shoulder blades), and your core muscles (abdominals, obliques, and lower back).

How do I perform a push-up correctly?

Start by assuming a high plank position with your hands directly beneath your shoulders and your toes tucked under on the ground. Your body should form a straight line from head to heels. While keeping your core engaged and your elbows tucked close to your torso, lower your body down until your chest hovers just above the ground. Push yourself back up to the starting position and repeat.

Should my elbows be at a 90-degree angle during a push-up?

While 90 degrees is a good starting point, it’s important to listen to your body. Avoid excessive stress on your shoulder joints by maintaining a comfortable range of motion. Some individuals may naturally go slightly deeper than 90 degrees, while others may find a shallower range more suitable.

Can I modify push-ups if I find them difficult?

Absolutely! There are several modifications that can help you gradually build up your strength. For beginners, try performing push-ups against a wall, gradually progressing to an inclined surface like a countertop or bench. Another option is to perform push-ups with your knees on the ground. Remember, it’s essential to maintain proper form and gradually increase your challenge over time.

How many push-ups should I start with?

The number of push-ups you should start with depends on your current fitness level. If you are new to push-ups, begin with a number that challenges you but allows you to maintain proper form. Consider starting with three sets of 5-10 push-ups and gradually increase the repetitions or sets as you get stronger.

Are there any common mistakes to avoid?

Yes, some common mistakes to avoid include straining your neck, allowing your lower back to sag, or flaring your elbows out to the sides. Keep your gaze slightly forward, maintain a straight line from head to heels, and ensure your elbows are at a slight angle away from your body.

By following these guidelines and consistently practicing proper form, you can master push-ups and reap their numerous benefits. Remember, it’s always important to listen to your body and consult with a fitness professional if you have any concerns or preexisting conditions. Stay consistent, stay patient, and enjoy the journey of improving your upper body strength and overall fitness!

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