Doing one push-up is hard. Trying to do ten is a row is downright exhausting. But you know why it’s so challenging? Because it is extremely effective and will get you results.
Why is the Push-up is the Best Exercise Out There?
Every expert has their own opinion, but many of them feel that when done correctly, the push-up is one move everyone should add to their workout repertoire. It can be done anywhere, no equipment is required, it’s a simple concept to master, and it works several major muscle groups at once.
Even though it primarily focuses on building up the chest, shoulders, and triceps muscles, the push-up also provides plenty of work to the core muscles, quads, and back. Not only are push-ups great for burning calories and building strength, they can also improve your posture and your balance.
How do I do a push-up?
Okay, so you know the basic premise of a push-up. You put yourself in plank position, with only your hands and toes touching the floor. Then, you push yourself up and down, just like the name implies. But there’s a lot more to getting the most from your workout besides this simple concept:
- Keep your core engaged by trying to get your belly button to touch your spine. This will not only make your abs stronger, but it will also help your hips stay in the correct position.
- Choose your hand position wisely. If you want the balanced results, keep them slightly outside of your shoulders. However, if you are more concerned about your triceps, move your hands in closer. On the contrary, if your chest is your target, spread them wider.
- Don’t look down or up. It’s hard to keep your neck aligned, but it’s crucial if you don’t want to cause yourself neck pain.
- Make your arms do the work. When push-ups get challenging, it’s too easy to enlist your rear end or hips to do the heavy lifting for you. But this is doing yourself a great disservice, as it greatly reduces the benefits you will get from the exercise.
- Only do as many as you can while maintaining this proper form. If you need to cheat and rest your knees on the ground (no crossing ankles), then so be it. It’s better to do 10 on your knees than five full ones with bad alignment.
Once you can master the push-up, slowly increase the amount of repetitions you do each day. Before long, you will find yourself challenging your friends to push-up contests, because you know nobody can beat you.