How to do Push-ups, fitness at home without equipment

Push-ups are the king of self-weight movements, which have a good shaping effect on the upper body physique and exercise training for both sides of the abdomen. Because it does not require the support of the venue and equipment, so you will not miss any opportunity to practice.

Benefits

The chest area muscles that become possibly the most important factor in the pushup are the deltoids of the shoulders, the pectoral muscles of the chest, the rear arm muscles and biceps of the upper arm, and the erector spine of the back. The muscular strength used to hold the body unbending during the pushup are the rectus abdominis and the transversus abdominis. As the pushup includes various joints, it is a compound exercise.

In everyday life, you will frequently have to push against objects, from ways to shopping baskets. The utilitarian wellness you create with pushups will work well for you. Working the stabilizer muscles around the shoulders can help shield you from rotator sleeve wounds. Pushups are additionally a proportion of by and large wellness, permitting you to evaluate whether you should accomplish more to keep your body in great working condition.

Push-ups Overview

Target muscle group: chest muscle group

Synergistic muscle groups: anterior deltoid, triceps

Stabilizing muscle group: biceps

Movement properties: compound movement

Standard push-ups

Starting movement: Hands directly below the shoulders, full palms touching the ground, fingers exerting force to reduce the burden on the wrists. Feet stirred up to support the lower body, tighten the core.

Lowering process: Inhale when lowering, keep the core tight throughout, head slightly upward, ensure the natural neutrality of the neck, elbows open in the direction of about 45 degrees behind the oblique.

Push up the process: exhale when pushing up, rotate the arm to the outside of the forearm, pinch the chest, and slowly push back to the starting position. (Arms in the process of pushing up inward clip up force, not just straighten the arm.

Special Tip

Keeping your elbows slightly closer to your body will reduce the stress on your shoulder joints.

To make the exercise easier, you can do it on your knees (knee push-ups) or place your hands on the edge of a raised surface, such as a bench (incline push-ups).

To make it more difficult, you can have someone put weight on your back.

Compared to barbell bench presses, push-ups train more to the core muscles (because you have to keep your body straight) and help you improve your athletic performance more.