‘The most underrated movement in fitness’: how to do a proper push-up | Well actually – The Guardian

What if I told you that one of the most effective exercises for increasing strength and stability is often overlooked? The push-up is so simple yet incredibly powerful. It’s a movement you can do anywhere, requires no special equipment, and works multiple muscle groups at once. So, let’s unpack why the push-up might be the most underrated movement in fitness and how you can perform it correctly.

Understanding the Push-Up

The Basics of the Push-Up

At its core, the push-up is a compound exercise that primarily targets the chest (pectorals), shoulders (deltoids), and triceps. However, it also engages the core, back, and even your legs to a certain extent. This makes it a full-body workout that promotes overall strength and stability.

The beauty of the push-up lies in its accessibility. Regardless of your fitness level, you can modify the push-up to suit your needs. You can perform them on your knees or elevate your hands on a sturdy surface if needed. Each variation offers unique benefits, making it easy to see why this movement deserves more recognition.

Why the Push-Up is Underrated

In a fitness landscape filled with high-tech machines and the latest trending workouts, the push-up remains a timeless classic. It doesn’t need fancy equipment or a gym membership, and you can do it virtually anywhere. Yet, its simplicity often leads people to overlook its effectiveness.

You might find yourself thinking, “Isn’t there something better I could be doing?” But let’s face it; nothing compares to the push-up when it comes to building functional strength. Engaging multiple muscle groups at once taps into your body’s natural mechanics, improving not only strength but also coordination and balance.

The Benefits of Push-Ups

Strengthening Key Muscle Groups

When you perform push-ups, you engage several major muscle groups. The primary muscles targeted are:

• Pectoralis Major: This is your main chest muscle that provides upper body power.
• Triceps Brachii: Located at the back of your arms, this muscle assists in elbow extension.
• Deltoids: These shoulder muscles help stabilize and lift your arms.

In addition, your core works hard during push-ups, helping you develop stability and control. A strong core can enhance your performance in other exercises and daily activities.

Enhancing Physical Endurance

By incorporating push-ups into your routine, you improve your muscular endurance. As you progress and your muscles adapt, you’ll find that you can perform more reps with increased ease. This enhancement in endurance translates well to various physical activities.

Improving Functional Fitness

Functional fitness refers to exercises that mimic everyday activities. Push-ups fall squarely in this category since they work the patterns of movement you often use—like pushing and lifting. By enhancing your push-up performance, you’ll find that activities in life become more manageable, whether it’s carrying groceries or playing with your children.

Boosting Mental Toughness

Let’s talk about the psychological benefits. The challenge of performing push-ups, especially in sets or when adding variations, can bolster your mental toughness. Pushing through discomfort helps cultivate perseverance, which can cross over into other areas of your life.

How to Perform a Proper Push-Up

Setting Up for Success

To do a proper push-up, you need to start in plank position. Here’s how to set up:

1. Find Your Stance: Position your hands shoulder-width apart on the floor. Your fingers should point forward or slightly outward.

2. Align Your Body: Your body should form a straight line from your head to your heels. Engage your abdominal muscles to maintain a stable core.

3. Positioning Your Feet: Your feet should be together or slightly apart, depending on your comfort. Make sure to keep them planted firmly on the ground throughout the movement.

The Downward Phase

Once you’re in the right position, it’s time to lower your body. Follow these steps:

1. Bend Your Elbows: Slowly lower your chest toward the ground by bending your elbows. Keep your elbows at about a 45-degree angle from your body for optimal joint health.

2. Maintain Alignment: As you lower down, make sure your hips don’t sag or rise. Your entire body should remain aligned.

3. Go for Depth: Ideally, aim to lower yourself until your chest is just above the ground. However, go only as low as your strength allows without losing form.

The Upward Phase

After reaching the lowest point, it’s time to push back up:

1. Engage Your Muscles: Press firmly into your hands, activating your chest and triceps as you push your body upward.

2. Keep Your Core Tight: Maintain that core engagement throughout so you don’t compromise your body position.

3. Return to Starting Position: Push through your palms until your arms are fully extended, returning to the plank position before starting your next rep.

Breathing Techniques

Breathing is an essential aspect of executing push-ups effectively. Inhale as you lower your body to the ground, and exhale as you push back up. Having a rhythm with your breath not only makes the movement smoother but also ensures you’re providing sufficient oxygen to your muscles during the exertion.

Common Mistakes to Avoid

Poor Form

One of the most common errors is losing form during the push-up. Ensure you are maintaining a straight line from your head to your heels. If your hips dip or stick up, you’re not utilizing your muscles correctly. Focus on core stability to keep alignment.

Rushed Movements

It might be tempting to rush through your reps, especially if you’re trying to do a high volume. However, quality over quantity prevails here. Slow, controlled movements ensure that every muscle works, maximizing the benefits of the exercise.

Lack of Progression

If you’re stuck on doing the same number of push-ups for weeks or months, consider adding variations or progressing your difficulty. This could mean moving from regular push-ups to incline push-ups, or even introducing one-arm push-ups as you gain strength.

Modifying Push-Ups for All Levels

Beginner Modifications

If you’re just beginning or find standard push-ups too challenging, here are some modifications:

1. Knee Push-Ups: Position your knees on the ground while keeping your hands in the standard push-up position. This reduces the weight and makes it easier to perform.

2. Wall Push-Ups: Stand a couple of feet away from a wall and lean forward to push against it. This is an excellent way to build initial strength.

Intermediate Variations

Once you’re confident with the basic push-up, you can try:

1. Decline Push-Ups: Elevate your feet on a bench or a sturdy surface. This shifts more weight onto your upper body, increasing difficulty.

2. Diamond Push-Ups: Bring your hands together under your chest, forming a diamond shape with your thumbs and index fingers. This variation focuses more on the triceps.

Advanced Variants

If you’re ready to take your push-up game to the next level, consider:

1. Clap Push-Ups: As you push up from the ground, explode upward and claps your hands before landing back on the ground.

2. Archer Push-Ups: Essentially a one-arm push-up with extra movement. Shift your body weight to one side, stretching the opposite arm out while lowering toward the ground.

Incorporating Push-Ups into Your Workout Routine

Sample Workout Plan

To truly maximize your gains from push-ups, consider integrating them into a balanced workout routine. Here’s a sample weekly plan:

Tracking Progress

Stay motivated by tracking your progress. Note how many push-ups you can do in a row and keep a log. Seeing improvement over weeks and months can be incredibly encouraging. Consider introducing new variations or adding more reps to continually challenge yourself.

Staying Motivated with Push-Ups

Finding Your Why

Every fitness journey starts with a reason. Whether your goal is to build strength, improve endurance, or simply maintain a healthier lifestyle, keep that motivation close. Write it down or create a vision board to remind yourself frequently why you started.

Creating a Support System

Sharing your fitness goals with friends, family, or online communities offers motivation and accountability. Joining group workouts, either in person or virtually, can also provide encouragement and new challenges.

Setting Achievable Goals

Instead of aiming for a lofty target right away, set small, achievable goals. For example, aim to increase your current maximum rep count by one every week. Breaking down your goals helps maintain motivation and makes the journey enjoyable.

Conclusion

Don’t underestimate the power of the push-up. Whether you’re a beginner or a seasoned pro, incorporating this underrated movement into your fitness regime can offer tremendous benefits. With the right techniques, modifications, and motivation, you’ll find push-ups not only strengthen your body but also elevate your overall fitness journey.

Embrace the simplicity and effectiveness of the push-up. It’s about time to give this classic exercise the recognition it truly deserves. Now, the ball is in your court—how many push-ups will you try today?

Source: https://news.google.com/rss/articles/CBMihgFBVV95cUxNdENYRjRDa01NUXppYmtJb1EyNFVCY2c5TjNpZXZfY3VUTF81TVd3VnZQbGJoeUdEM0t5NHJaVjQ1WS1ZYzhWRXZQVmxwQk41QW5VWWdOb2trdDB2UGUyUU4wNlpwdmJ5QkVoMDhsalp3Z0ptdllwUlZnOXpkZ0VYeHhEWG9OUQ?oc=5