The push-up is one of the best fitness exercises out there. Pushups are an essential part of any bodyweight program and should be included as an exercise from time to time in any strength training program. If you do your push-ups correctly, you train strength, stability, the core muscles and also ensure a better body feeling. In this article, we read about How to do a push-up? So don’t skip the article from anywhere and read it carefully.
With a clean push-up, you push about 65 percent of your body weight upwards, while the entire body is under great tension to hold the position. You can do pushups anywhere. If at some point your own body weight is no longer enough, you can load the push-up with very little effort, e.g. with a weight vest or with additional weight.
How to do a push-up
In order to get the maximum benefit from push-ups in your training, you should definitely perform the exercise with the correct technique to do a push-up. You can find out what the optimal push-up technique looks like in this article.
Push-ups are of course also a “poser exercise.” That is, if you are able to do a large number of push-ups without a break to do a push-up, you can make an impression on many other fitness enthusiasts.
A “typical” conversation about pushups usually goes as follows:
“And how many pushups can you do without a break?” – “80.” – “Wow!” End of the conversation.
Push-ups with resistance band
Joking aside, if someone hits you with such a high number of push-ups, you can immediately offer a bet. The bet is that they won’t be able to do the push-ups with the correct technique until the last repetition to do a push up. I am in favor of only being able to do 20 push-ups with perfect technique than 80 push-ups with lousy technique.
The following larger muscles are (mainly) trained in push-ups:
- Armstrecker / Triceps
- Core and glutes
The right push up set-up:
The optimal hand position for a push up
Place your hands a little wider than shoulder-width on the floor to do a push-up. The fingers point straight ahead.- The angle of the upper arms to the torso should be less than 45 degrees.
- The forearms always remain vertical or plumb.
- The body remains stretched and under tension to do a push-up. The head, shoulders, hips, knees, and feet are in a straight line. The buttocks and knees must not sag during the exercise.
- While the arms are flexed, the elbows do not move outward.
- Put your feet hip-width apart.
- Feet are at right angles to the floor to do a push-up. Stay on tiptoe! The feet must not sag during the movement either.
Push-up starting position
Actively tense the abdomen during movement.- Now lower your upper body until your body is almost parallel to the floor. In this position, the upper arms are also horizontal to do a push-up. Slowly slow down the movement in a controlled manner and push your upper body up again without any momentum.
Push-up reversal point
The turning point of the movement is only a few millimeters above the ground.- Caution: work at the lowest point without a swing! If you pause briefly at the highest and lowest point of the movement to do a push-up, you avoid gaining momentum and “cheating.”
- Training tip: With push-up handles, you can provide further variation options.
You can read the most common mistakes you should avoid when doing push-ups in our article here.
Push-up technique summary:
- Ensure correct hand and elbow position
Taurus push-up handles ensure straight wrists - do full repetitions
- Keep your body in a straight line under tension
- Hold your head in line with your spine
- only perform technically clean repetitions
I hope you enjoy training!
Also read: how to get rid of mosquito bites