Push-ups: Master This Move and Become a Fitness Pro
Push-ups: Master This Move and Become a Fitness Pro
Push-ups have been a popular exercise for strengthening the body since ancient times, and they remain an essential part of effective training plans today. This is not surprising, as push-ups are highly effective and can train multiple muscle groups without needing equipment.
Impressive World Records
In 2023, 60-year-old American Rob Sterling set a new world record by completing 3,261 push-ups in one hour. This remarkable achievement highlights the incredible potential of this exercise. However, it’s important to note that you don’t need to perform thousands of push-ups to get fitter and stronger; just a few correctly executed repetitions can effectively train your muscles.
Muscles Engaged
One of the great advantages of push-ups is that they are a full-body exercise that engages many muscle groups. Not only do they work the chest, arms, and shoulders, but they also activate the core, back, and leg muscles. Similar to the plank exercise, push-ups train stabilizers and muscle chains throughout the body.
Who Should Do Push-Ups?
In general, push-ups are suitable for people of all ages. Anyone without injuries can attempt them. However, those with shoulder, chest, or core issues should consult a doctor or physical therapist beforehand. Beginners or those with limited strength can use various modifications to adjust the difficulty level as needed. At the end of the text you will find a video in which we present modifications.
How to Perform a Proper Standard Push-Up
- Hand Placement: Place your hands slightly wider than shoulder-width apart. Your thumbs should be positioned directly below your chest.
- Foot Position: Position your feet shoulder-width apart or slightly wider.
- Body Alignment: Keep your body in a straight line from head to heels while engaging your core and glutes.
- Elbow Movement: Bend your elbows to a 90-degree angle or less while keeping them slightly away from your body.
- Pause and Push: Briefly pause at the bottom position, then press into the floor to return to the plank position.
Important Technique Guidelines
- Maintain a straight line from the back of your neck to your heels.
- Avoid excessive curves in your neck, spine, and hips.
- If your hips touch the floor before your chest is four inches above it, you may not be performing the movement correctly.
If you experience pain—either immediately or afterward—in your lower back, core, shoulders, or chest, stop and reassess your form. This could indicate improper muscle engagement or an injury. By following these guidelines and practicing proper technique, push-ups can be an incredibly effective tool for enhancing your fitness routine. Feel free to let me know if you need any further adjustments!
And here is the promised video with the modifications: