Performing a push-up correctly involves proper form and technique to effectively target the muscles in your chest, shoulders, and arms while minimizing the risk of injury. Here's how to do a good, basic push-up:
Starting Position:– Begin by getting into a plank position with your hands shoulder-width apart on the floor and your arms extended.
Your wrists should be directly under your shoulders, and your body should form a straight line from your head to your heels. Engage your core muscles to keep your spine neutral.
Lowering Phase:– Inhale as you slowly lower your body towards the floor by bending your elbows. Keep your elbows close to your body, rather than flaring them out to the sides, to help protect your shoulder joints.
Lower your chest until it almost touches the floor, or until your elbows form a 90-degree angle. Keep your body in a straight line throughout the movement, avoiding any sagging or arching of your back.
Pushing Phase:– Exhale as you push yourself back up to the starting position by straightening your arms. Focus on pushing through your palms and keeping your core engaged to maintain stability.– Fully extend your arms at the top of the movement, but avoid locking out your elbows to prevent unnecessary strain on the joints.
Repeating the Movement:– Repeat the push-up motion for the desired number of repetitions, maintaining proper form and control throughout. Aim to perform a set number of push-ups based on your fitness level and goals.
If you're new to push-ups or need to modify the exercise, you can perform push-ups from your knees instead of your toes. Keep your body in a straight line from your knees to your head as you perform the push-up motion.