Getting into shape is a challenge that most of us face at least once in our lives. That’s why so many of us turn to push-ups as an effective way to strengthen our core and upper body. Push-ups are one of the most iconic exercises and they are a great way to start any fitness routine.
Learning the proper form and technique is key to seeing rewarding results and manageable challenges. While you can always work your way up to harder routines, mastering the basic push-up is the foundation for any fitness routine and a great way to kickstart your fitness journey. Through this article, you will learn the basics of how to do a push-up, the best methods for mastering the technique, and the fun and rewarding push-up challenge for beginners.
What Is a Push-Up?
A push-up is a compound, full-body exercise. This means that it engages a number of different muscle groups in the arms, chest, and core, which helps to build overall strength and stability. Push-ups help to build muscle, increase bone density, and strengthen the cardiovascular system all while burning calories and sculpting the body.
The Basics of How to Do a Push-Up
Before attempting any difficult push-up routines, it’s essential to understand the basics of how to do a push-up. Here is an explanation of the right technique to do a push-up:
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Begin in a plank position by placing your palms flat on the ground, directly underneath your shoulders, with your legs and feet extended behind you. To maintain balance, place your feet together or hip-width apart and engage your core.
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Bend your elbows out to the side and lower your chest towards the ground, until your elbows are at a 90-degree angle. Keep your head in a neutral position and your back straight throughout this motion.
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Push the ground away from you and come back up to the starting position. Relax your neck and keep your breathing slow and steady throughout this motion.
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Once you’ve reached the starting position, you can repeat the motion for as many reps as desired.
Tips for Mastering the Basic Push-Up
Now that you know the basics, it’s time to start training. Start by performing push-ups without any added weights and get your body used to the motion. With regular practice and consistent form, you can gradually increase the number of reps. Here are a few other tips to help you master the basic push-up:
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Utilize Low-Impact Variations: One of the best ways to strengthen your core and upper body while mastering the push-up is by utilizing low-impact push-up variations. This is a great method to not overstrain yourself and make sure your technique is spot-on. Modifications like incline and decline push-ups and wall push-ups are great beginner variations.
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Use Resistance Bands for Support: Resistance bands can be very helpful in mastering the correct form for a push-up. Loop a band around your forearms and mid-back and use that support to make sure your body is in the correct position throughout the motion. This can also increase the coil tension and make the push-up more challenging.
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Track Your Progress: When learning any new technique, especially one as complex as push-ups, tracking your progress can be very beneficial. Counting the number of reps, timing yourself, and tracking your form can be useful for tracking progress and giving yourself more challenging goals.
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Increase Intensity Gradually: Increasing the intensity of your push-up workouts gradually is the best way to make sure your body is not overstressed. Increase the number of reps, the number of sets, or the type of push-up to challenge yourself and improve your technique.
The Fun and Rewarding Push-Up Challenge for Beginners
Once you get the basics down and are confident in your technique, it’s time to up the ante. One fun and rewarding way to challenge your strength and technique is by entering a push-up challenge. Here is one of the most popular push-up challenges for beginners you can follow:
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Beginner challenge: Perform three sets of push-ups with 10-15 reps per set. You can space the sets throughout the day to make it more manageable.
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Intermediate challenge: Aim for five sets of 15-20 reps each set. You can also switch up between regular and low-impact push-ups.
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Advanced challenge: Aim for six sets of 25-30 reps. You can keep switching up between regular and low-impact push-ups and even add weights.
Push-ups are a great way to strengthen the whole body and get into shape quickly. Through this article, you finally understand the basics of how to do a push-up, the tips to help you master this exercise, and the fun and rewarding push-up challenge for beginners. With regular practice and correct technique, you can be sure to see fast and rewarding results.
