How to do pushup ?

How to do pushup ?

You don’t need to join the Marines to enjoy the many benefits of doing a proper push up (also sometimes referred to as a press up). A basic push up doesn’t require any equipment other than your own body weight. It can be done anywhere where there is a firm surface. And it works the chest, the shoulders and (to a lesser extent) the triceps, so it is an excellent exercise for general upper body strength. It can also be varied to meet many needs.

1. Before doing any kind of exercise, always remember to warm up. Warming up will reduce the risk of injury and get the muscles ready for action (you can actually lift/push/pull/etc. more if you go through a proper warm up routine compared to diving straight into the exercises). Make sure to stretch your shoulders and wrists- key joints in push ups.

2. Assume a prone position on the floor or other hard surface able to support your body weight.

3. Place your hands under your shoulders with your palms on the ground. Curl your toes upward (towards your head) so that the balls of your feet touch the ground.

4. Raise yourself using your arms. At this point your weight should be supported by your hands and the balls of your feet. This position is called “plank,” which is used for other various exercises. This is the beginning and end position of a single push-up.

5. Lower your torso to the ground until your chest almost touches the ground. Keep your head neutral to prevent either your forehead or your chin touching the ground first, therefore preventing the effectiveness of the exercise. Try to have the tip of your nose be parallel to the ground as you’re going down.

6 - Raise yourself by attempting to push the ground away from you. The power for that push will inevitably come from your shoulders and chest (the triceps are also contracted but the primary exercise for the triceps isn’t the push-up). Continue the push until your arms are just about straight.

7 - Repeat steps 5 and 6 for the remainder of the exercise.

8 - Stretch the chest and shoulder muscles during your cool down cycle. Proper stretching and cool down routines are just as important as the warm up, but unfortunately are quite often overlooked.

h3>

You don’t need to join the Marines to enjoy the many benefits of doing a proper push up (also sometimes referred to as a press up). A basic push up doesn’t require any equipment other than your own body weight. It can be done anywhere where there is a firm surface. And it works the chest, the shoulders and (to a lesser extent) the triceps, so it is an excellent exercise for general upper body strength. It can also be varied to meet many needs.

1. Before doing any kind of exercise, always remember to warm up. Warming up will reduce the risk of injury and get the muscles ready for action (you can actually lift/push/pull/etc. more if you go through a proper warm up routine compared to diving straight into the exercises). Make sure to stretch your shoulders and wrists- key joints in push ups.

2. Assume a prone position on the floor or other hard surface able to support your body weight.

3. Place your hands under your shoulders with your palms on the ground. Curl your toes upward (towards your head) so that the balls of your feet touch the ground.

4. Raise yourself using your arms. At this point your weight should be supported by your hands and the balls of your feet. This position is called “plank,” which is used for other various exercises. This is the beginning and end position of a single push-up.

5. Lower your torso to the ground until your chest almost touches the ground. Keep your head neutral to prevent either your forehead or your chin touching the ground first, therefore preventing the effectiveness of the exercise. Try to have the tip of your nose be parallel to the ground as you’re going down.

6 - Raise yourself by attempting to push the ground away from you. The power for that push will inevitably come from your shoulders and chest (the triceps are also contracted but the primary exercise for the triceps isn’t the push-up). Continue the push until your arms are just about straight.

7 - Repeat steps 5 and 6 for the remainder of the exercise.

8 - Stretch the chest and shoulder muscles during your cool down cycle. Proper stretching and cool down routines are just as important as the warm up, but unfortunately are quite often overlooked.