Push up
Push ups are a classic full-body exercise offering numerous benefits. They primarily target the pectoral muscles, triceps, and anterior deltoids, while also engaging the core, lower back, and legs for stabilization. This exercise enhances upper body strength, improves muscle tone, and increases endurance. Athletes profit from push-ups due to their simplicity, effectiveness, and lack of equipment requirements. They can boost overall athletic performance by enhancing functional strength, promoting muscle balance, and improving cardiovascular health, essential for various sports disciplines.
| Primary muscle group: | Chest |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
15
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Rest your knees, feet and hands on a gym mat.
- 2Extend your feet backward and straighten your whole body so that only your toes and your hands touch the ground. Your hands should be a little bit more than shoulder width apart.
- 3Keep your body straight and your elbows slightly tucked in. This is your starting position.
- 4Inhale as you lower your chest to the floor by bending your elbows.
- 5Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Position your hands slightly wider than shoulder-width apart for better stability and muscle engagement.
Maintain a straight line from your head to your heels. Avoid sagging your hips or sticking your buttocks up in the air.
Engage your core muscles throughout the movement to protect your back and improve strength.
Keep your elbows tucked closer to your body, forming an angle of about 45 degrees. This reduces stress on the shoulders and activates the chest muscles more effectively.
Inhale as you lower your body towards the ground and exhale as you push back up. This helps maintain a consistent rhythm and improves oxygen flow.
Lower your body until your chest nearly touches the ground to maximize muscle activation and ensure a full range of motion.
Perform push-ups in a controlled manner, focusing on the quality of each rep rather than speed. This enhances muscle engagement and reduces the risk of injury.
If you're a beginner, start with modified push-ups on your knees or incline push-ups using a bench or elevated surface.
For advanced variations, try diamond push-ups, decline push-ups, or one-handed push-ups to add challenges and target different muscle groups.
Always include a proper warm-up before starting your push-up routine and cool down with stretches afterward. This prevents injury and aids in muscle recovery.
Consistency is key. Incorporate push-ups into your regular workout routine, gradually increasing the number of reps and sets as you build strength.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
