The push-up is a popular bodyweight exercise that is commonly used in military and tactical physical fitness tests. It’s a classic movement to build upper-body muscle and strength, emphasizing the chest, triceps, and shoulders, but also working the upper back and core.
PUSH UPS BENEFITS:
- Strengthens the chest, triceps, shoulders, and abdominals
- Increases core strength and hip stability
- Engages lower-body muscles to maintain plank position
- Easy to regress or progress by raising or lowering torso
- Can add pauses or manipulate tempo to increase difficulty
Video Source: CalisthenicMovement
- Type: Strength
- Main Muscle Worked: Chest
- Equipment: Body Weight
- Level: Beginner
STEP BY STEP GUIDE:
- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again.
Repeat for desired reps