Benefits of push-ups
According to a study published in the International Journal of Exercise, push-ups primarily target the chest, shoulders, and core, helping to build upper body strength and stability.
Regular push-ups help strengthen the back and core muscles, preventing hunchback. This movement also helps improve cardiovascular health, increasing heart rate and endurance.
5 exercises to improve your push-up ability
This exercise helps strengthen your core, which is important for maintaining proper posture when doing push-ups. To do this exercise:
- Start in a forearm plank position with your elbows directly under your shoulders.
- Tighten your core, keep your back straight and hold this position for as long as possible.
- Try to hold the position for at least 30 - 60 seconds.
Pat on the shoulder
Shoulder taps work your core and shoulder muscles, helping to develop strength and balance. They can help keep your body aligned when doing push-ups. To do this exercise:
- Start in a high plank position with your hands directly under your shoulders.
- Keeping your body as still as possible, lift one hand off the ground and touch the opposite shoulder, then switch hands.
Dumbbell chest press
A simple dumbbell chest press can help you get better at lifting your body when doing push-ups. To do this exercise:
- Lie on a chair or floor, holding a dumbbell in each hand, arms straight.
- Slowly lower the weights until your elbows form a 90-degree angle, then push the weights back to the starting position.
Incline push-ups
If you find full-body push-ups too difficult, try incline push-ups. This move reduces your body weight, making it easier to do. To do this exercise:
- Place your hands on a high, stable surface, shoulder-width apart.
- Step back until your body forms a straight line.
- Lower your chest forward, keeping your torso tight and your back straight, then push back up.
Pike push-up
Pike push-ups are a variation of push-ups that target the shoulders and upper chest. The exercise helps strengthen the upper body, increasing the endurance of push-ups.
- Start in a face down position with hips raised and hands and feet on the ground.
- Bend your elbows, then push up.
