Push-up - Start Position (WRONG-RIGHT)

Great! Let's talk about the push-up exercise and the correct starting position. The push-up is a classic bodyweight exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core. It can be done anywhere, making it a convenient and effective exercise for both home and gym workouts. Now, let's focus on the start position of a push-up. Many people often overlook the importance of proper form, which can lead to ineffective results or even injuries. To avoid these issues, it's crucial to understand the correct starting position for a push-up. In the wrong starting position, some common mistakes include flaring the elbows out to the sides, letting the hips sag or push back too much, or excessively arching the lower back. These mistakes can put unnecessary strain on the shoulders, lower back, and wrists, increasing the risk of injury. Now, let's move on to the right starting position for a push-up. Begin by placing your hands slightly wider than shoulder-width apart on the floor, fingers pointing forward or slightly outwards. Your body should form a straight line from your head to your heels, with your arms fully extended and your core engaged. Your feet can be together or slightly apart, whichever feels more comfortable for you. By maintaining this proper starting position, you'll ensure that you're engaging the right muscles and maximizing the benefits of the exercise while minimizing the risk of injury. Remember, proper form is key when performing any exercise, so take your time to understand and practice the correct technique. Stay tuned for future tips on push-up variations and progressions to help you get the most out of this fantastic exercise!

Instructions

• Start by positioning yourself face down on the floor with your hands slightly wider than shoulder-width apart.
• Your arms should be fully extended and your fingers pointing forward or slightly outwards.
• Ensure that your toes are curled under and your feet are together.
• Engage your core muscles by contracting your abdominal muscles and squeezing your glutes.
• Keep your body in a straight line from your head to your heels.
• Lower your body slowly towards the floor by bending your elbows and keeping them close to your body.
• Continue lowering until your chest or chin lightly touches the floor.
• Keep your elbows at a 45-degree angle to your body throughout the movement.
• Push through your hands and extend your elbows to raise your body back to the starting position.
• Fully extend your arms without locking your elbows at the top of the movement.
• Repeat the exercise for the desired number of repetitions.

Tips & Tricks

• Maintain proper hand placement, aligning your hands shoulder-width apart or slightly wider on the floor.
• Engage your core and keep your body in a straight line from head to heels throughout the exercise.
• Lower your body by bending your elbows while keeping them tucked close to your sides.
• Ensure that your chest touches the floor or comes very close to it before pushing back up.
• Exhale as you push your body back up to the starting position.
• Keep your neck neutral and avoid straining it by looking up or down.
• Focus on using your chest, triceps, and shoulders to perform the exercise rather than relying solely on your lower back or hips.
• Gradually increase the number of repetitions you perform over time to progress and challenge your muscles.
• To develop strength and endurance, incorporate variations such as decline push-ups, diamond push-ups, or plyometric push-ups.
• Remember to warm up before attempting push-ups and stretch afterward to prevent muscle stiffness and promote recovery.