Push-ups are a fully-body exercise because it uses your upper body, lower body and core. Many consider the push-up to be an advanced exercise. Although it takes strength and balance, with practice anyone can perform a push-up. When you execute your first push-up, it can be a rewarding and powerful experience that will propel you to accomplish additional fitness goals.
Standard Push-Up
To perform a push-up, get into a prone position. Place your hands right beneath your shoulders. Lift your body off the ground, and distribute your weight through your toes and hands. Press off the ground while maintaining a flat back. Exhale at the top of the push-up. Slowly lower yourself down toward the ground while inhaling. Explosively press back up through your palms to the top of the push-up.
Muscles Required
The push-up uses the chest, shoulders, arms, legs and abs. The use of many muscle groups through this movement will burn many calories. This is a great movement for anyone looking to tone up or lose weight.
Modified Push-Ups
Beginners should start with modified push-ups or push-ups on the knees. This drastically reduces the intensity of this exercise and is a great way for beginners to work up to a standard push-up. To perform a modified push-up, start on the hands and knees. Lean forward and distribute most of your weight on your hands. Bend your knees and point your toes behind you. Slowly lower yourself down to the ground while bending the knees and maintaining a flat back. Make sure you contract your abdominal muscles, and keep them tight throughout the exercise, says MayoClinic.com. Press through your palms, and return to the starting position.
Wall Push-Ups
These are great for people with injuries or beginners. Start by standing tall facing a wall. Outstretch your arms, and place your palms on the wall. Make sure your arms and legs are spread shoulder width apart. Bend your elbows and slowly bring your chest toward the wall. Touch your chin to the wall, and press back to the starting position. Keep your spine in a neutral position, and do not allow your back to arch or sag.
Benefits
The push-up is a miracle exercise because it has so many benefits. Push-ups will tone numerous muscles, improve balance and strengthen the core. The lean muscle mass will boost your metabolism, says AlwaysLookFit.com. Beginners should start with modified push-ups and eventually move on to standard one once they have built the strength.
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