Push-Up

3
Steps

Push-Up
Push-Up

Push-Up

Muscle Group:

Pectoralis major, anterior deltoid, triceps brachii

Categories:

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Equipment:

Body Weight

The push-up is a complex move that works your Pectoralis major, anterior deltoid, triceps brachii, it does strengthen the core muscles and improve the stability of your body. 

 

Assume a prone position on the floor with the knees fully extended and the toes pointed down to the floor. Place the hands on the floor, palms down, about 2 to 3 inches (5-8 cm) wider than shoulder-width apart with the elbows pointed outward.

Keeping the body in a straight line and the toes in contact with the floor, push against the floor with the hands to fully extend the elbows.

After completing the push-up, lower the body by allowing the elbows to flex to a 90° angle.

Alternatively, the personal trainer can place a soft object about the size of rolled-up socks or a foam half-roller on the floor beneath the client’s chest and count the repetitions only when the client’s chest touches the socks or roller.

Common Mistakes
  • Don’t allow the hips to sag or rise up (rather than keeping the body in a straight line)
  • Don’t perform the exercise through a reduced ROM 
Ensure a safe participation BY
  1. Proper hydration
  2. Appropriate clothing and foot wear
  3. Warm-up and cool-down
  4. Prescription of exercise frequency, intensity, and duration
  5. Proper breathing techniques
  6. Exercise program variation

Before beginning any exercise program, it is important to consult a physician about your current state of health and any problems that could arise during your selected form of exercise.

Photo Gallery

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