HOW TO DO A PUSH-UP: IT’S ALL ABOUT

CORRECT FORM
To make the most of every push-up, it’s important to focus on maintaining proper form.
This will help reduce the risk of injury while engaging all the right muscles to build
strength efficiently. 
A basic push-up looks like this:
1. Get into plank position. Keep your arms straight — avoid locking the elbows. Your
palms should be flat on the floor and your wrists, elbows, and shoulders should
be aligned. 
2. Engage your core so that your back doesn’t sag downward. Aim to maintain a
straight spine from your neck to your hips. 
3. Bend your elbows to 90° in a slow and controlled motion.
4. Push yourself back up to the plank position. As you get stronger, you might work
on holding the down position or bringing your chin or your chest all the way to the
floor before pushing back up. 
Now that you know how to do a push-up, let’s answer the question:
WHY SHOULD YOU DO PUSHUPS?

1. YOU CAN STRENGTHEN MULTIPLE MUSCLES

AT ONCE
When you do a push-up, you work multiple muscles at the same time. Push-ups help
strengthen your:
 Chest muscles
 Shoulders
 Triceps
 Biceps
 Upper back muscles
Moreover, because you must maintain proper form throughout the push-up movement,
you’ll have to keep your core, hip, and leg muscles engaged as well. 
If you’re searching for an exercise that will strengthen both your upper and lower body,
the push-up is an excellent one to add to your routine. 
2. YOU CAN MODIFY PUSH-UPS TO SUIT YOUR
NEEDS AND FITNESS LEVEL
The nice thing about push-ups is that they come with many variations; you can modify
how you do your push-ups to suit your current fitness level and make them more
challenging as you get stronger. 

For example, if you are just starting out, you can perform push-ups on your knees or try
incline push-ups using a bench. Mastering these beginner exercises will help you
progress to doing a regular push-up on the floor. When you get stronger and are ready to
take things to the next level, you can try more challenging variations or change the speed
at which you do your push-ups. 
A few examples of push-up variations include:
 Decline push-ups: Have your feet elevated on a workout bench while keeping your
hands on the floor.
 Diamond push-ups: Place your hands close together under your chest, with the
thumbs and index fingers touching.
 Clap push-ups: Push yourself off the floor and clap your hands before you come
back down. 
3. YOU CAN STRENGTHEN YOUR JOINTS AND
BONES
Push-ups don’t only strengthen muscles; they also help to build your body’s supportive
structures.
For instance, because push-ups involve movement at the elbows and shoulders, regular
push-ups will help strengthen those joints over time. As a bodyweight workout, push-ups
are also beneficial for building and maintaining the strength of your body’s bones. 
With these benefits, push-ups are an excellent addition to any strength training
routine you might come up with.
4. YOU CAN SUPPORT YOUR
CARDIOVASCULAR HEALTH

Push-ups can also help to get your heart rate up. While primarily a way to build muscular
strength, push-ups can also help to support your cardiovascular health. Remember,
push-ups engage multiple muscles at once. This means your heart will need to work
harder to pump enough blood and oxygen throughout your body.
Consistent push-ups will keep your heart strong, making the exercise an excellent
addition to any HIIT (high-intensity interval training) routine you might follow. 
5. YOU CAN BURN CALORIES TO LOSE WEIGHT
If you’re looking to lose some weight, exercising to increase muscle mass throughout
your body will help to support a faster metabolism that will help your body burn through
more calories. 
As an exercise that helps to build strength and get your heart rate up, push-ups can
definitely help you burn calories and fat as you work toward slimming down.
How many calories can you burn while doing push-ups? The answer depends on several
factors such as your gender, age, height, and weight, as well as the intensity of your
workout. Generally, however, you can burn at least seven calories each minute when
doing push-ups. 
6. YOU CAN IMPROVE YOUR POSTURE

If you spend a lot of time sitting, your posture might be taking a serious toll. Thankfully,
there are many workouts that can help undo the damage and promote healthier posture. 
The push-up is one exercise that will engage your back muscles and help you build a
strong, stable core to maintain a straight posture.
7. YOU CAN USE THE STRENGTH YOU
DEVELOP IN EVERYDAY ACTIVITIES
Your workout routine should provide benefits beyond just helping you look slimmer and
more toned. We want your workouts to improve the way you feel, move, and function on
a day-to-day basis.
Push-ups will help by giving you more strength to do everyday tasks, such as pushing
open a heavy door. The exercise will also help you avoid injuries as you go about your
day. 
ARE YOU READY TO ADD PUSH-UPS TO YOUR
DAILY ROUTINE?
The push-up is a powerful and comprehensive bodyweight exercise that provides many
obvious benefits. You can do it anywhere, anytime and use it to build a stronger,
healthier body. Now is the perfect time to add this exercise to your workout routine and
take your fitness to the next level.