How To Do A Push-up From Beginners To Advance: Why Challenge Yourself?
Push-ups are a great upper body workout. However, we cannot underestimate the other muscles used. If done in the right manner, this exercise can easily be turned into a full-body workout. They work your chest, arms, shoulders, core, hips, glutes, and legs. Engaging and contracting these muscle groups will build strength and muscle endurance.
A research study conducted by Yang, et al. (2019) reviewed the association between the number of push-ups one was able to do and heart events among active men over a 7-year time frame. The study included 1104 participants that had push data available. Interestingly, the result indicated that subjects that were able to complete 40 pushups were found to have a significantly lower risk of cardiovascular event than those completing less than 10 pushups.
The study was limited to men, however, if this gender is having a fewer chance of cardiovascular-related problems, I’m sure women will as well.
Now let’s start on how to do a push up correctly starting with the easiest version, with an elevated surface.
- Stand facing a bench, chair, or elevated surface and place your hands a little wider than shoulder-width apart on the object.
- Step back and make sure your back is in neutral alignment. Bend your arms to help you lower your chest and breathe in as you descend.
- Straighten your arms to push back up into the starting position while exhaling.
- Repeat 10 times for three rounds.
Now let’s go to the ground! You can start on knees or toes! If you are unsure if you can go off toes, start on the knees until you are comfortable moving forward.
- Get in a high plank position off your knees or toes.
- Hands with be a little wider than shoulder-width apart.
- Keeping your back in neutral alignment, bend your elbows, and exhale when moving towards the ground. Straighten your arms to push back up into the starting position while exhaling.
- Repeat 10 times for three rounds.
There are many advanced versions of the push up to try. My favorite is the single-leg push-up. Here's how to do it!
- Get in the high plank position with arms slightly wider than shoulder-width apart and feet slightly wider than hip-width apart.
- Keep your back in neutral alignment, bend your elbows and exhale when moving towards the ground while lifting one leg, try not to roll your hips.
- Straighten your arms to push back up into the starting position while exhaling while bringing the leg back down.
- Repeat and alternate legs with each repetition.
Watch the video for a visual! But there you have it. The push-up should not be underestimated in the power it will give you on the outside and inside strength! You got this!
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