Push-ups are a classic bodyweight exercise that builds upper body and core strength, targeting the chest, shoulders, triceps, and abs. Begin in your plank position with hands shoulder-width apart, then lower your chest to the ground, keeping elbows close to your body. Push back up to complete one rep. If full push-ups are challenging, start with knee push-ups or incline push-ups. Incorporating push-ups into your routine regularly will not only tone your upper body but also enhance overall endurance and muscle stability.
Instructions:
- Start in the plank position: Place hands slightly wider than shoulder-width.
- Lower your chest: Bend your elbows and lower yourself towards the ground, keeping your elbows at a 45-degree angle.
- Push up: Press through your palms to return to the starting position.
- Maintain core engagement: Avoid letting your hips sag.
Reps and weight suggestions:
- Beginners: Start with modified (knee) push-ups, aiming for 3 sets of 10-12 reps.
- Intermediate: Do 3 sets of 12-15 standard push ups.
- Advanced: Aim for 4 sets of 15-20 reps.
Tip:
Focus on full range of motion – lower your chest close to the ground, then press up fully. Also, for added difficulty, if you have a gym buddy, ask them to carefully place a weight plate on your back, spot you and then remove the weight once the workout is complete.