What is a Pushup?
The pushup is a staple exercise for anyone who wants to
build strength and muscle. It’s very simple: You simply lie on the floor, place
your arms below your shoulders, and then push up until your chest touches your
hands. That’s it!
For those who are new to pushups, it may be helpful to note that they are not just one exercise. In fact, there are many different forms of pushups that you can do in order to target different muscle groups.
The most basic pushup is performed by placing your hands on the ground and lowering yourself down until your chest touches the ground. An incline pushup is when you place your hands on a surface at an angle and lower yourself as far as you can go before pausing to rest.
A regular pushup is similar to the basic version, except that you start out standing up and lower yourself down so that your chest touches the ground. Other variations include the decline and pistol pushups, which are done by placing your hands on a surface at an angle, bringing them closer together as you lower yourself down, then separating them again as you rise back up. If you’re just starting out with pushups, it’s important to start slow. You should aim for five repetitions and build up slowly from there.
Target Muscle
PRIME MOVERS:
- Pectoralis major,
- triceps
ASSISTANT MOVERS:
- Anterior deltoids,
- pectoralis minor
STABILIZERS:
- Rotator cuff muscles,
- serratus anterior,
- oblique muscles,
- rectus abdominis,
- erector spinae
How to do Pushups
The pushup is an excellent exercise for strengthening the
upper body and improving overall strength. It's easy to do, can be done
anywhere, and has a wide range of benefits. But despite its popularity, it can
be tricky to master.
So here's a quick guide to help you get started:
Step One:
Start with your hands shoulder-width apart on the ground,
fingers pointing forward.
Step Two:
Keeping your elbows close to your body,
slowly lower your chest toward the floor.
Step Three:
Pause at the bottom for one or two seconds,
then slowly return to the starting position.
That's one rep.
Do eight reps in total and build up from there. As you can
see from our example above, a beginner should start with just a few light reps
in order to build up gradually over time.
Here is the Tutorial You can see how to do Pushups