Push-ups are a classic bodyweight exercise that target the chest, shoulders, triceps, and core. By incorporating different push-up variations, you can progressively increase strength, improve endurance, and develop overall upper body stability.

Instructions for Standard Push-Up

1. Starting Position

   • Begin in a plank position, face-down, with your body straight.

   • Place your palms flat on the ground, arms straight, in line with your shoulders.

   • Keep your feet together or about 12 inches apart, balancing on the balls of your feet.

   • Maintain a straight back and evenly distributed weight.

   • Keep your gaze down to maintain a neutral spine from neck to heels.

2. Lowering Phase

   • Lower your body toward the ground in a controlled motion until your elbows form a 90-degree angle.

   • Keep your body rigid, hips, knees, and ankles aligned.

3. Pushing Phase

   • Push back up to the plank position.

   • For best results, lower slowly (around 2 seconds) and push up quickly (around 1 second).

4. Body Alignment

   • Your body should form a straight line from head to heels.

   • Avoid sagging your hips or arching your back.

   • Keep your core engaged throughout the movement.

Tips for Proper Form

• Engage your core and glutes to maintain a rigid body line.

• Avoid letting your elbows flare out too much; keep them at approximately a 45-degree angle from your body.

• Focus on controlled movement to maximize strength gains and reduce injury risk.

• Breathing: Inhale as you lower your body, exhale as you push back up.

• Modify push-ups with knee support or incline variations if standard push-ups are challenging.

Benefits of Push-Up Variations

• Builds upper body strength in the chest, shoulders, and triceps.

• Strengthens the core and improves stability.

• Improves muscular endurance through progressive variations.

• Enhances joint health and functional movement patterns.

• Easy to scale for all fitness levels—beginner to advanced.

Conclusion: Push-ups are a versatile and effective exercise for developing upper body and core strength. By gradually progressing through different push-up variations, you can continuously challenge your muscles, improve stability, and achieve long-term strength gains.