What are Pushups? Pushups are a classic bodyweight exercise that targets the muscles in the chest, shoulders, triceps, and core. They are a compound exercise that helps improve upper body strength, endurance, and stability.
Pushups Tutorial
- Start in a high plank position with your hands placed slightly wider than shoulder-width apart.
- Lower your body by bending your elbows until your chest nearly touches the ground.
- Push through your hands to straighten your arms and return to the starting position.
- Keep your body in a straight line from head to heels throughout the exercise.
- Repeat for the desired number of repetitions.
Common Mistakes
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Arching the lower back: Keep your core engaged to maintain a straight body line.
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Flaring the elbows: Keep your elbows close to your body to prevent shoulder strain. - Only partial range of motion: Lower your body until your chest is close to the ground for full effectiveness.
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Dropping the hips: Keep your body in a straight line to avoid excessive strain on the lower back.
Tips for Better Results
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Focus on form over quantity to prevent injury and maximize muscle engagement.
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Engage your core throughout the exercise to support your spine and maintain stability. - Experiment with different hand placements to target different muscle groups (narrow grip for triceps, wide grip for chest).
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Progress gradually by increasing the number of repetitions or trying advanced variations like diamond pushups or decline pushups.
Muscles Worked
- Primary: Chest (pectoralis major), Shoulders (deltoids), Triceps - Secondary: Core muscles, including the rectus abdominis and obliques.