Push-up

Exercise / Biceps, Chest, Shoulders, Triceps

Push-ups are an upper body push exercise that specifically target the upper body and core muscles. Strengthening the chest muscles can be very helpful for functional tasks that involve pushing. Proper form is critical in order to target the correct muscles and avoid injury.

How to perform the exercise

Begin in a high plank position on your hands and feet. Your palms should be flat on the ground about shoulder-width apart. You should be on your toes with the feet hip-distance apart. Your gaze should be down at the ground in order to keep the neck in a neutral position.

Draw your belly button toward your spine to engage the core muscles and maintain a straight line from head-to-toe.

Now lower your body toward the floor while keeping the neck and low back in a neutral position. The elbows will bend as the upper arms flare out to about a 45-degree angle away from the torso. Lower down until your chest touches the floor.

Then, press back up as you straighten your arms completely and return to the high plank position.

Repeat for the desired repetitions.

Muscles Targeted

CAUTION: Always consult your physician before beginning any exercise program.

Exercise Tips

1. Only lower as far down as you can without your shoulders popping forward.

2. Squeeze your shoulder blades together and downward at the bottom of the rep.

3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch.

4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears.

Variations

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