Do you dream of defined arms and trained shoulders? Then there is an exercise that you should definitely incorporate into your training. Because the push-up, also called push-up, is one of the best exercises for the upper body. But what other muscle groups are trained in push-ups and how can beginners do it?
Push-ups: What muscle groups are trained?
The push-up mainly strengthens our upper body, which means that we train it Muscles in shoulders, arms and chest and trunk. In order to perform the exercise correctly, we need some strength in the aforementioned muscle groups and some body tension. But how does the push-up really work?
Translated from English, push-up means something like “push up” and that describes the exercise quite well: kneel on the floor and support yourself with your hands on the floor. These should be just below the shoulders, the fingertips pointing forward, and the arms vertical. Place your feet on the ground, one at a time, so that your body forms a straight line. Maintain body tension and don’t let your back sag. The closer your feet are together, the better you can maintain tension in your core and glutes. Now bend your arms and lower as much as you can without losing tension. Then push up in a controlled manner.
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Fitness 2022: 4 push-up tips for beginners
The pushup is a bodyweight exercise, so you can easily do it without any equipment, although “easy” might be the wrong word here. Because almost no exercise is done wrong as often as push-ups. First things first, if you lack arm strength, you may need some time to get the exercise right. The following tricks should help you with this.
1. Start with planks
If you don’t have enough arm strength to begin with, that’s not a bad thing. In this case, you can first practice holding a (high) board for a minute. Here you can find out how the plank succeeds >> The stabilization and strengthening exercise is an ideal preparation for backbends.
2. Incline push-ups
Once you can hold the plank for 60 seconds, you can move on to the next step: incline pushups. These are push-ups that are not done on the floor, but on a higher surface to support yourself. For example, you can perform Incline Push-up on a step or a table. The deeper the surface, the more difficult the exercise becomes. In this way, you can slowly approach the conventional push-up.
3. Pay attention to the tension of your body
A hunchback, a hollow back, or sagging buttocks: Lack of body tension is a common mistake when doing push-ups. But it is precisely this tension that is extremely important for developing physical strength. Therefore, you should do fewer repetitions, but pay attention to correct execution.
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4. Correct movement of the elbows
When performing push-ups correctly, your elbows will point slightly backwards at an angle as you lower your torso. Beginners often make the mistake of bending their elbows out at a 90° angle. This should be avoided at all costs, as it puts undue stress on the wrists, shoulders, and shoulder blades. In general, you can remember the general rule: the closer the elbows are to the torso, the better.
5. Place your hands correctly
The position of the hands is also important when doing push-ups: they should always point forward with the fingertips. Because when the palms turn in, the elbows bend out. As described in the previous point, this not only puts unnecessary stress on the elbows, but also on the wrists and shoulders.
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Video: Push-up Tutorial: This is how you finally learn push-ups