When it comes to bodyweight exercises, push-ups are a great choice that offer a lot of benefits. This staple upper-body movement targets multiple muscle groups at once and can also help improve posture and joint stability. However, performing push-ups correctly can be challenging due to the need for upper-body strength and core stability. Whether you want to perfect your push-up form or explore alternative exercises that target the same muscles, we’ve got tips and modifications to help you.
How to do a push-up with perfect form every time
Traditional push-ups are a great way to work out multiple upper-body muscles without any equipment, says Julia Caban, a certified personal trainer. To perform a push-up correctly, think of it as a moving plank, suggests Katelyn Raymond, a physical therapist. Keep your core engaged to maintain proper form and avoid strain on your lower back or shoulder joint. Follow these steps for the perfect push-up:
Start in a high plank position with palms beneath shoulders and feet hip-width apart.Engage your core and draw shoulder blades apart to create tension in the upper back.Slowly lower your torso until your chest touches the floor.Press into your hands and engage your core to return to starting position.Repeat the movement to complete the set.
Push-up muscles worked
A push-up targets muscles in the arms, chest, shoulders, upper and lower back, and core. It also engages lower-body muscles like hamstrings and glutes to maintain a strong plank position throughout the exercise.
The benefits of push-ups that’ll convince you to add them to your workouts
Push-ups combine trunk stability with upper-body strength and mobility, improving joint stability and decreasing the risk of injury. This functional movement simulates everyday activities like pushing objects or opening doors. Regularly performing push-ups can help counteract the negative effects of prolonged sitting by opening up the chest and improving posture.
Why are push-ups so hard?
Push-ups are challenging because they require significant trunk and upper-body strength. The movement engages multiple muscles simultaneously, making it a tough exercise to master. Beginners may find push-ups difficult due to the amount of body weight being lifted.
Who are push-up alternatives best for?
Push-up alternatives are suitable for individuals looking to build up to traditional push-ups, target the same muscles with less strain, or accommodate injuries or conditions that prevent full push-up motion. Pregnant individuals or those experiencing wrist pain or shoulder blade instability can benefit from alternative exercises.
The best push-up alternatives to add to your routine
1. Elevated push-up
Elevated push-ups help you practice the plank position needed for standard push-ups without putting as much strain on your body. Start with a stable surface like a wall, table, or bench to achieve proper form.
2. Band-assisted push-up
Use a resistance band to support your body weight during a full push-up, helping you build strength and confidence in the movement.
3. Eccentric push-up
This variation focuses on the lowering phase of a push-up, engaging the same muscles while reducing the challenge of pressing back up. Start on your knees to practice form and build strength.
4. Dumbbell bench press
A dumbbell bench press targets similar muscles as a push-up but performed lying on your back. Use dumbbells to press the weight up and down, engaging the chest, shoulders, and arms.
5. Knee push-ups
Perform push-ups on your knees to reduce the load on your upper body while still targeting the same muscle groups. This modification is great for beginners or those looking to build strength.
