Push-ups are one of the essential and most commonly practiced exercises since ever. There is a main good reason to do them: they fully engage the upper body, from core to neck, with one movement.
Many fitness assessments use them to test the individual’s physical strength and endurance. Most workout routines include push-ups in their weekly regimen.
Push-ups engage the upper part of the body arms, shoulders, chest, back, and even core. They are usually performed using the natural weight of the body, in sets of variable repetitions.
Regular push-ups with legs straight, Abs tight, squeezed glutes, stiff torso and neutral neck , moving up and down from hand plank position to face floor, are challenging for many people and really hard. Even if the exercise is mainly intended to strengthen arms, shoulder and chest, keeping the right position engages the core, too and improves the posture.
People who find it hard to do, can start doing push up on their knees instead that on hand plank basing on feet toes.
To avoid the most common mistake, make sure you don’t let the core go loose to compensate and keep the elbows tucked in throughout the movement.
Variants can be done with reversed hands or one-armed, with wide grip or narrow grip. The closer the hands are to each other, the harder this exercise will be to do. An additional variant can be seen, inside a yoga flow, when the body goes down to “chaturanga” position from plank, and then comes up.
Push-ups should be performed on a regular basis, because they are the greatest exercise for upper body strength and mobility, from core to neck, in particular developing biceps, the muscle, between elbow and shoulder, that allows to push, lift and pull items. Not working on biceps, can have repercussions as one starts to age, not having the ability to work elbows, wrists, lats, forearms, and shoulders.
Repetitions should be done, until the proper form can no longer be hold. Many people perform them incorrectly. Doing them the right way is important to avoid injury, such as biceps tendinitis, and get the most out of the workout.