To perform a push-up, begin by positioning yourself on the floor on your hands and knees. Your hands should be slightly wider than shoulder-width apart, and your fingers should be pointing forward or slightly outward. Ensure your body forms a straight line from your head to your heels, engaging your core and glutes for stability. Lower your chest towards the floor by bending your elbows, keeping them close to your body. Once your chest nears the floor, push back up to the starting position by extending your arms. Remember to maintain a straight body throughout the movement.
Proper Push-Up Technique: A Step-by-Step Guide
The following steps detail the correct technique for performing a push-up, as referenced by numerous online resources including YouTube tutorials:
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Starting Position: Assume a plank position with hands shoulder-width apart or slightly wider, fingers pointing forward. Your body should form a straight line from head to heels. Engage your core and glutes. (See this YouTube video for visual guidance).
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Descending Phase: Slowly lower your chest towards the floor by bending your elbows. Keep your elbows slightly tucked in, rather than flared out to the sides.
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Ascending Phase: Push your body back up to the starting plank position by extending your arms. Maintain core engagement throughout.
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Repetitions: Perform as many repetitions as possible while maintaining good form. If you cannot complete a full push-up with proper form, start with modified variations (knee push-ups) until you build the necessary strength. (As suggested in this Verywell Fit article, variations can help build strength).
Building Push-Up Strength
Many resources emphasize the importance of gradual progression. If you are unable to perform a standard push-up, consider these modifications:
- Incline Push-Ups: Perform push-ups against a wall, an elevated surface, or an incline bench. This reduces the amount of body weight you're lifting.
- Knee Push-Ups: Perform push-ups with your knees on the ground. This significantly reduces the load on your upper body.
- Wall Push-Ups: A great starting point for beginners, these build strength and technique.
Remember to consult a healthcare professional or certified trainer before starting any new exercise program.
