HOW TO DO A PERFECT PUSH-UP: BODYWEIGHT STRENGTH TRAINING

SUMMARY

Mastering the perfect push-up is a fundamental bodyweight exercise that builds upper body strength and stability. Learn the right form and technique to get the most out of your push-ups.

FEATURES

• Step-by-step guide to performing a push-up with perfect form.
• Common mistakes to avoid for maximum effectiveness.
• How to modify push-ups for different fitness levels.
• The benefits of push-ups for strength, stability, and endurance.
• Tips for progressing from beginner to advanced push-ups.

DESCRIPTION

The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while engaging the core and stabilizer muscles. Performing it correctly is key to reaping the benefits and avoiding injury.

Step-by-Step Guide

1. Start in the Plank Position
   Begin with your hands slightly wider than shoulder-width apart, feet together, and your body in a straight line from head to heels. Engage your core and squeeze your glutes.

2. Lower Yourself Slowly
   Bend your elbows at a 45-degree angle as you lower your chest towards the ground. Keep your elbows close to your body and maintain a straight line with your torso throughout the movement.

3. Push Back Up
   Press through your palms and push your body back up to the starting position, fully extending your arms while maintaining control of the movement.

4. Focus on Form
   Keep your body rigid and avoid letting your hips sag or pike. Engage your core to maintain stability and ensure your back stays flat.

Common Mistakes to Avoid

• Dropping your hips: Keep your body aligned in a straight line from head to heels.
• Flared elbows: Keep your elbows angled at 45 degrees to avoid shoulder strain.
• Not engaging your core: A tight core ensures stability and proper form.
• Using momentum: Focus on slow, controlled movements rather than rushing through the reps.

Modifying Push-Ups
If the standard push-up is too challenging, try these modifications:

• Knee Push-Ups: Perform push-ups on your knees to reduce the load while still targeting the upper body.
• Incline Push-Ups: Use a bench or elevated surface to make the movement easier.

Progressing Push-Ups
Once you can perform 15–20 perfect push-ups, challenge yourself by adding variations such as:

• Diamond Push-Ups: Hands placed close together to target triceps more.
• Decline Push-Ups: Elevating feet to target the upper chest and shoulders.
• Archer Push-Ups: Performing push-ups on one arm at a time for more difficulty.

Push-ups are an excellent addition to any bodyweight workout routine. With practice and consistency, you’ll build upper body strength and improve your overall fitness.

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