Push-Ups: A Guide for Beginners and Experts

Instructions

1. Start Position:

   • Place your hands slightly wider than shoulder-width apart, with fingers spread for better grip.
   • Keep your feet together or slightly apart for balance.
   • Your body should form a straight line from head to heels (plank position).
   • Engage your core, squeezing your glutes to avoid sagging in your lower back.
   • Your neck should be neutral, with your gaze directed slightly in front of you (not up or down).

2. Lowering Phase (Descent):

   • Inhale as you begin to lower your chest to the floor.
   • Bend your elbows at about a 45-degree angle to your torso (not flared out too wide).
   • Keep your body in a straight line throughout, avoiding arching your back or letting your hips sag.
   • Lower your body until your chest is just a few inches off the ground, or until your elbows form a 90-degree angle.

3. Pushing Phase (Ascent):

   • Push through your palms, focusing on pressing the ground away to extend your elbows and raise your body.
   • Exhale as you push yourself back up.
   • Keep your core engaged and your body straight as you return to the starting position.
   • Avoid letting your lower back sag or your hips rise early.

4. Repeat:

   • Perform for the desired number of reps, maintaining good form throughout.
   • Rest briefly if needed, but aim to build endurance as you practice.

Tips 

1. Core Engagement:

   • A strong core is crucial to prevent your back from sagging. Think of pulling your belly button in towards your spine.
   • Engage your glutes to keep your hips aligned with your shoulders and ankles.

2. Proper Hand Placement:

   • Hands should be slightly wider than shoulder-width but not excessively so. This allows for a more natural range of motion.
   • Keep your fingers spread out for better grip and control.

3. Elbow Positioning:

   • Avoid flaring your elbows out too far; they should angle about 45 degrees to your body.
   • This helps to recruit the correct muscles and reduce strain on your shoulders.

4. Breathing:

   • Inhale as you lower your body and exhale as you push back up. Proper breathing ensures you have enough energy to perform the movement efficiently.

5. Scaling:

   • If regular push-ups are too difficult, you can scale by performing push-ups on your knees or by elevating your hands (e.g., against a box or bench).
   • For more advanced variations, you can add explosive movements (e.g., clapping push-ups), or increase the volume and intensity with time-based sets.