How to, Benefits and Common Mistakes to Avoid

Push-ups are one of the most basic yet effective exercises for strengthening your core and upper body. While many different workouts and diets have evolved in recent years, men’s push-ups have stood the test of time and become a staple in any fitness routine.

It is a simple exercise but requires endurance and upper body strength. Just doing this exercise regularly can improve your overall fitness because it activates every muscle in your body, including your arms, hips, abs, chest, and legs.


How to do a push-up?

To reap the benefits of each push-up, it is very important to focus on correct form. Without maintaining the correct form, you can easily strain your muscles and injure yourself. If you want to engage all your muscles and effectively build strength, make sure you do this exercise correctly.

Here’s how you can do a basic push-up the right way:

  • Assume a plank position on a flat surface, keeping your arms straight and not locking your elbows.
  • Place your palms on the flat floor and align your shoulders, wrists and elbows.
  • Keep your core tight and don’t let your back sag downward.
  • Your spine should be straight from neck to hips.
  • Now slowly bend your elbows in a controlled motion and at a 90 degree angle.
  • Hold this position, then push yourself up to the starting plank position.

Watch this video to help you:

Now that you know the correct way to do a push up, let’s discuss its benefits.


Main benefits of pumps for men

1. Works multiple muscles at once:

Push-ups require compound movements, which is why they target different muscles at the same time. This exercise does not target muscles in isolation, but activates different muscle groups while increasing the effectiveness of your strength training. Most people are under the impression that push-ups only work on the triceps and chest. But when done correctly, this exercise works your front shoulders, core, legs, and other muscles in the body.

Push-ups target every muscle in the body.  (Photo by Monis Yousafzai on Unsplash)
Push-ups target every muscle in the body. (Photo by Monis Yousafzai on Unsplash)

2. Different variants and modifications:

The best thing about push-ups is that they can be easily modified to suit your fitness level and your needs. Initially, you can start with the knees or the incline and challenge yourself by doing diamond shapes, declines, or clap push-ups.

Refuse pushups (Photo by MART PRODUCTION via https://www.pexels.com/photo/)
Refuse pushups (Photo by MART PRODUCTION via https://www.pexels.com/photo/)

3. Strengthen your bones and joints:

This exercise does not strengthen your muscles, but also works on your joints and bones. And since it involves movement of your shoulders and elbows, doing it regularly will help strengthen your body’s support structures.

Healthy muscles (Photo by Bruno Nascimento on Unsplash)
Healthy muscles (Photo by Bruno Nascimento on Unsplash)

4. Helps Burn Calories:

If you are training specifically to lose weight, including push-ups in your daily exercise routine will prove beneficial. As this exercise helps build strength and muscle mass, it will speed up your metabolism and burn more calories throughout your body.

Burn calories (Photo by i yunmai on Unsplash)
Burn calories (Photo by i yunmai on Unsplash)

Performing this workout regularly can also improve your cardiovascular health as well as your overall body posture.

Undoubtedly, this exercise has many incredible benefits, but to get all these benefits it is also very important that you avoid certain mistakes when performing it.


Some common mistakes to avoid when doing push-ups

Correct form is important (Photo by Jonathan Borba on Unsplash)
Correct form is important (Photo by Jonathan Borba on Unsplash)

Keep the hips too low

When doing push-ups, it’s important to keep your hips aligned with your shoulders. If the hips are too low, it will put pressure on the lower back and cause pain.

doing too many reps

It doesn’t matter if you are a beginner or a trained athlete; limiting your repetitions of push-ups and your speed is essential. You should never do reps in your regular workout routine. The fast pace not only affects your joints, but also strains other muscles.

Wrong elbow angle

When doing this workout, splaying the elbows is one of the most common mistakes people make. Thinking that keeping your elbows in a wide stance will make your chest grow bigger isn’t true, but it does lead to injuries and muscle tears.

Correct posture (Photo by Fortune Vieyra on Unsplash)
Correct posture (Photo by Fortune Vieyra on Unsplash)

So, by avoiding these mistakes and making small changes to your push-up form, you’ll reap the full benefits of exercise. So, be careful when performing it and maintain the correct posture.


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Richard V. Johnson