Push-ups are a classic chest exercise. Unlike what many girls think, push-ups aren't just one shape. They work your chest muscles, shoulders, and triceps. It's one of the exercises that really affects the shape of the chest area., today at Fitness Garage we'll explain the benefits of this exercise and how to do it.
Tips before starting push-ups
Here are some tips that can make the exercise easier:
- Keep your spine straight and aligned without bending.
- Keep your head, shoulders, and hips pressed down throughout the exercise.
- You can lie down on a flat bench.
- If your goal is the triceps, keep your elbow close to your side.
- If your goal is your chest, move your elbows away from your body.
- In both cases, keep your wrist in the middle, not tilting left or right.
How to do the exercise for beginners
Follow these steps to get the best from the exercise:
- Sit on a flat bench with your feet flat on the ground.
- Lift the weight up with your hand.
- Lower your arms down to chest level.
- Raise your arms again.
- Repeat this exercise 15 times, in 3 sets.
- Breathe well during the exercise.
Push-up benefits
There are many benefits to this exercise. You should know them to include it in your daily routine, which are:
- It helps renew muscle tissues and build them stronger.
- It reshapes the upper part.
- To tighten sagging in the arms and chest.
- Improving mental health.
- Increasing focus.
- Improving overall physical fitness level.
- Helps burn calories.
- In the long run, it boosts your self-confidence.
Variations of the push-up exercise.
There are some differences between the different forms of push-ups which are:
- Inclined chair: You can sit and do the exercise on an inclined chair. This reduces pressure on shoulder and chest muscles. The downside is it doesn't fully work the chest muscles.
- Cable machine: The cable machine helps with push exercises. It improves body stability and balance. If you're at home, you can use resistance bands for this adjustment.
- Doing the exercise sitting down: You exercise while seated which focuses on your biceps and back muscles. It also lets you lift heavier weights.
How to avoid injuries
To avoid injuries, here are some tips. Before starting, check with your doctor or trainer to see if this exercise fits your fitness level and how to do it right gradually. The tips are:
- Do the exercise and warm-up: Warm-up for at least 5 minutes. Focus on arm and shoulder muscles, like jumping rope.
- Start with small weights: Start with low and light weights if you're a beginner. If you don't have weights at home, you can use a small water bottle instead.
- Do it two or three times a week: Have rest days for your muscles during the week so they can build up.
- Exercise comfortably and don’t push yourself too hard.
Tips on technique and gear when doing push-ups
Make sure to follow these tips while doing the workout, which are:
- When lowering the weights, don't rest them on your shoulder.
- Use equal weights on both sides.
- If you can't do the exercise on a flat bench, do it on an inclined chair.
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