How to Do a Push-Up and Why They’re So Good for You?


Push-ups are a strength-building exercise that works on the triceps, pectoral muscles and shoulders. If they are done correctly, they can also strengthen the lower back and core by pulling in the abdominal muscles. Doing push-ups may sound easy as they can be done virtually anywhere and don't require any equipment. All you have to do is lower your body to the floor and push back up again. However, you need to do it correctly. May it be a traditional or a modified version; push-ups are an important part of strength training workouts like CrossFit, circuit training or high-intensity interval training (HIIT).

Doing push-ups every day can be beneficial for following a consistent exercise routine. In this article, we will explore how to include push-ups in your exercise routine and the scientifically proven health benefits of doing push-ups regularly.

How to Do a Push-up Correctly?

Push-ups are a full-body workout which if done correctly can strengthen the muscles of the arms, chest, abdomen, quadriceps and back. You need to be careful while doing push-ups and if you are a beginner, you may start with a modified push-up like box push-ups, knee push-ups or standing push-ups which are done against a wall. Beginners may have to modify push-ups for months or years before they can progress to a standard push-up. You should always consult your doctor before attempting push-ups if you have any health conditions that may aggravate due to push-ups.

Once you have decided to incorporate push-ups into your exercise routine, you can begin with one or three times a week and each time you need to perform three sets of five to ten push-ups. Modified push-ups are generally advised for beginners as they make the movements safer and build strength in the muscles of the core and shoulder. Also, modified push-ups help to build muscle endurance. You can include push-ups at the beginning of your workout as they require more effort and involve bigger muscle groups.

The step-by-step instructions for the correct form for modified push-ups and traditional push-ups are given below −

Modified Box Push-ups

Modified push-ups groom your body for traditional push-ups. Box push-ups are one of the types of modified push-ups which can be done as follows −

  • You can take a sturdy box or stack of risers and place your hand shoulder-width apart on the box.

  • Now, straighten your legs out towards the back side and keep your feet at a comfortable distance apart. Ensure that the body is in a straight line from head to heels. Make sure that your core is engaged and the head is in a neutral position.

  • Now, bend your elbows slowly to form a 45-degree angle with your torso and lower the chest towards the box. Try to go as far as you can without changing your body form.

  • Hold that position for a few seconds and rise back up to the starting position.

Modified Knee Push-ups

Knee push-ups are another form of modified push-ups which you can incorporate into an exercise routine.

  • Begin by standing on all fours on the ground and move your body into a modified plank position. Now, you can wider your hands slightly than your shoulders and knees on the ground. Your body should be in a straight line from head to knees and your head should be in a neutral position.

  • Now, keep your knees on the floor and make sure that you don't cross your feet.

  • Bend your elbows slowly to form a 45-degree angle with the torso and lower your chest towards the floor. Ensure that your back is straight. Lower your body so that the chest can touch the floor. You can go down as much as possible without changing the body position.

  • Stay in the position for some time and rise back up to the starting position.

How to Do a Traditional Push-up?

Once your body is accustomed to modified push-ups, you can go for traditional push-ups.

  • Lower your body to start in an all-fours position and keep your hands wider than your shoulders and knees on the ground. You should keep your head in a neutral position.

  • Now, straighten your legs out and back. You may do it one at a time. Keep your feet at a comfortable distance apart so that you are in a high plank position. Your body must be in a straight line parallel to the ground from the top of your head to the heels. Your body will have more stability if your feet are positioned wider on the ground.

  • Now, slowly bend your elbows backwards and make a 45-degree angle with your torso. You have to lower your chest till it almost touches the floor. You need to keep your core muscles tight and your back should be as flat as possible.

  • Pause in this position for a moment and then push your body back up into a high- plank position. Maintain a flat back and engage your core, front deltoids, triceps, chest and forearms for maximum benefit from a traditional push-up.

Health Benefits of Push-ups

Doing push-ups regularly can have many health benefits. However, you should avoid overdoing them to avoid major injuries. The health benefits of push-ups, if done correctly and consistently, are as follows −

  • Strengthen multiple muscle groups − Push-ups engage multiple muscle groups like the chest, shoulders, arms, back, core and hips. If push-ups are done correctly, they can strengthen your body muscles and increase muscle endurance.

  • Upper body strength − Push-up is an effective way of strengthening and toning the upper body muscles. These muscles are used daily for many activities like picking or pushing things. Upper body strength can improve functional fitness, boost athletic performance and make it easier to do daily activities.

  • Core strength − Whenever you do push-ups, you will hear repeatedly that your core should stay engaged while doing a push-up. Doing push-ups can keep your trunk stable and help in maintaining a proper form. Advanced push-ups if done on an unstable surface may stabilise the core effectively.

  • Posture improvement − Push-ups can stabilise your core and strengthen your back, shoulders and abs. This way, you can improve your posture. Poor posture may cause back pain, headache and impaired breathing and is often linked to low energy and muscle fatigue.

  • Bone health − Bone strength is defined by bone mineral density. The lower the bone density, the higher the risk of fractures and chronic conditions like osteoporosis. Push-ups can help in building strong bones.

  • Heart health − Regular exercise which is inclusive of aerobics and strength training can help to boost heart health. This reduces the risk of chronic heart problems and hence, push-ups may help in improving heart health indirectly.

Conclusion

Doing push-ups every day may help you gain overall body strength. You can begin with modified push-ups and once the body is accustomed to them, you can move on to do traditional push-ups. You can also mix up the types of push-ups to continue to challenge your muscles. However, if you have had a prior injury or have any health condition, always consult your doctor before incorporating push-ups into your workout.

Updated on: 24-Mar-2023

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