Push-ups are the most common and effective exercise for building strength and the exercise that comes to your mind as soon as you hear about a workout. It is beneficial for building your upper body strength. They work for your shoulders, triceps, and pectoral muscles. If you perform it properly it will even strengthen your back and core muscles by engaging your abdominal muscles. You don’t even need any equipment to perform it, you can perform it anywhere. If you perform this exercise consistently it can be very effective for your body especially.
It is important to do push-ups in proper form or else it can lead to injuries. Injuries like having lower back and shoulder pain if you don’t perform this exercise properly. It can even lead to:
How to perform traditional push-up?
Kneel down on the floor and bring your feet together. Bend forward and position yourself in a high plank. Place your palm on the floor and keep your shoulders wide apart. Your back should be straight and your feet should be together. Lower your body slowly towards the floor, return to your position and continue. Be careful not to strain your neck.
Keep your core engaged and back straight.
Keep your butt down and not lifted.
Keep your body straight, or let your body sag down.
A 2015 study involving eight volunteers looked at the following push up variations and compared their effects on different muscle groups:
In a standard push-up, the hands are shoulder-width apart and in line with the shoulders. The upper body lines up with the legs, and the body remains rigid throughout the exercise.
In a wide push-up, the distance between the hands is twice that of the standard push-up.
In a narrow push-up, the hands are below the center of the sternum, with the thumb and forefinger of each hand touching.
In forward push-up, the hands are shoulder-width apart but 20 centimeters in front of the shoulders.
In a backward push-up, the hands are shoulder-width apart but 20 cm behind the shoulders.
Narrow push-up helps in the greatest activation of the triceps and pectoralis major muscles.
Both forward push-up and backward push-up result in the greatest activation of the abdominal and back muscles.
Backward push-up activates the largest number of muscle groups overall.
It is observed that backward push-ups might be the most beneficial push-up variation for improving upper body condition and strength.
Push-ups enhance the cardiovascular system.
Push-ups are a very effective exercise. To know more about fitness contact a fitness coach.
Fitness Coach & Trainer
1. Suraj Prasad - Fitness Coach & Trainer - Uptopia Life Coach in Siliguri, West Bengal, India