Step-by-Step Instructions for Performing Push-Ups

Push-ups are a fantastic exercise that target multiple muscle groups in your upper body. They can be done anywhere, require no equipment, and provide various levels of difficulty to suit your fitness level. Whether you are a beginner or someone looking to improve your push-up form, here are step-by-step instructions to guide you in performing push-ups correctly.

1. Get into the starting position: Start by positioning yourself face down on the floor with your hands slightly wider than shoulder-width apart. Extend your legs straight behind you, supporting your weight on your toes. Keep your body in a straight line, from your head to your heels.

2. Engage your core and glutes: Before you begin the push-up motion, engage your core muscles by pulling your bellybutton towards your spine. Squeeze your glutes to keep your lower body stable throughout the exercise. This will help maintain proper form and prevent strain on your lower back.

3. Lower your body: Begin the movement by bending your elbows and slowly lowering your body towards the floor. Keep your elbows at a 45-degree angle to your body, not flaring out to the sides. Aim to lower yourself until your chest is just above the floor, or as close as you can comfortably go. Make sure to keep your body straight and avoid sagging your hips or raising your buttocks too high.

4. Push back up: Once you have reached the lowest point, push back up to the starting position. Exhale as you extend your arms, focusing on pushing the floor away from you. Keep your body in a straight line throughout the motion, without arching your back or letting your hips drop.

5. Modify if needed: If regular push-ups are too challenging initially, there are several modifications you can try. One option is to perform push-ups on your knees instead of your toes, which reduces the amount of weight your upper body needs to support. Another modification is to place your hands on an elevated surface, such as a bench or step, to decrease the intensity. Gradually work your way up to performing full push-ups as you become stronger.

6. Aim for proper form over quantity: It’s essential to focus on maintaining proper form rather than doing a high number of repetitions. Quality trumps quantity when it comes to push-ups. Start with a number of repetitions that challenges you but allows you to maintain good form throughout the exercise. As you progress, gradually increase the number of push-ups you do, always emphasizing correct technique.

7. Incorporate push-ups into your routine: To make push-ups a regular part of your exercise routine, consider setting a goal for yourself. Start with a manageable number of push-ups you can perform with good form, then work your way up to a higher number over time. You can also include push-ups in circuit training or combine them with other exercises to create a full-body workout.

Remember, practice makes perfect. Don’t get discouraged if you struggle with push-ups initially. Keep practicing and gradually increase the difficulty as you gain strength and confidence. Push-ups are an excellent exercise for building upper body strength, and with these step-by-step instructions, you’ll be well on your way to performing them correctly.