Tips from the Pros

How to Do Perfect and Effective Push-Ups

The push-­up (also known as a ‘press-­up’) is a key exercise for working your muscles using your body weight. There are many reasons why push-­ups are so popular: they’re effective and work your entire body, they can be done by anyone anywhere and they require no equipment. Making push-­ups a part of your workout guarantees fast and visible results. You’ll quickly notice sculpted pectorals, toned arms and improved strength and endurance. Here’s how to do an effective push-­up:

How to do the perfect push-up

Pushups_01

Doing push­-ups is great; doing them right is even better. FizzUp is here to help you discover and perfect your technique. To optimise comfort and to avoid any risk of injury, here’s how to complete the perfect push-­up:

  • Starting position: Get into a plank position, with only your toes and palms touching the floor. Keep your arms straight and position your hands shoulder-­width apart and your feet slightly apart.
  • Step 1: Begin to lower your body and control the movement by gradually bending your arms until your chest almost touches the floor.
  • Step 2: Straighten your arms and lift your body while keeping it completely straight. Once your arms are straight, you’ve completed one repetition. That’s how you do a proper push-­up! All you need to do now is repeat and finish the set.

Your FizzUp trainer’s advice for doing the perfect push-up

To help you do the correct movement and get the best possible results, here are some tips for effective push-ups:

  • Keep a steady pace: If the exercise becomes difficult, you may inadvertently speed up your repetitions. This may cause cramping and irregular breathing. To find the right pace, focus on your breathing: inhale when you go down and exhale as you come up.
  • Keep your back straight: Tighten your core during the entire exercise by contracting your glutes and abdominals. This will prevent you from arching your back and experiencing back pain.
  • Lock your shoulders: They need to be aligned with your spine and not roll downwards. The trick is to bring your shoulder blades together.

A few FizzUp variations—Push-ups adapted to suit your fitness Level

There are many different push­-up variations. You can use them to adapt the push-­up to suit any fitness level as you continue to make progress.

Are you a beginner finding the traditional push-­up tricky? No problem! You can start with push-­ups on your knees or with your hands raised. The idea is the same, but your arms have less weight to support, making it much easier.

Have you already made progress and become a push-­up pro? Here are some more alternatives to choose from:

  • Diamond push-­ups, which involve centring your hands under your chest. They work the triceps and sternum (the inner part of the pectorals).
  • Wide­grip push-­ups, which work the pectoralis minor in particular (the outer part of the pectorals).
  •  Decline push­-ups, which increase the amount of weight supported by your arms.
  • Clap push-­ups, which require energy and explosiveness. Clap your hands each time you reach the peak of your push­-up.

Which muscles does a push-up work.Pushups_02

Unlike other exercises, push-­ups provide upper­body strength training. The many variations make it possible to specifically target the muscles you want to work.

  • All of the pectoral muscles: the pectoralis minor with wide­grip push­ups, for example, and the pectoralis major (the middle and upper part of the chest) with traditional push­-ups or elevated­feet push-­ups. You can also work your sternum with diamond push-­ups.
  • Serratus anterior: Located on each side of the rib cage, the serratus anterior helps support the shoulder blade. This muscle can’t be targeted directly, but with a push-­up you can work it at the same time as other muscles.
  • Triceps: The diamond push-­up is the perfect exercise for working this arm muscle
  • Dels: This triangular muscle covers the shoulder and is worked with every push-­up
  • Abs: Do you remember the perfect position? We recommend keeping your back straight for push-­ups. To do this, you need to engage your core and work your abs in an isometric contraction.

Body benefits

The push­-up is an essential strength training exercise for several reasons: it requires no equipment and you can do it anywhere (indoors or out) and it has the incredible potential to transform your endurance AND your physique. By regularly doing this strength training exercise, you’ll reap several benefits:

  • Gain strength and muscle endurance: Through repetition, you’ll develop functional strength. Opening a jam jar or carrying heavy loads will become much easier
  • Firm up and tone your arms: Push-­ups target the arms and the triceps in particular. Firm and toned arms can now be yours!
  • Build your pectoral muscles: The push­-up and its variations allow you to work all of these muscles. Get pecs of steel now!

The FizzUp bodyweight strength training programme will guide you as you continue to make progress. These workouts will introduce you to the different push-­up variations and many other exercises, such as the equipment­-free rower, dips or the bear squat. This motivating variety of exercises guarantees a full­body workout for balanced and coordinated results.

The Author

FizzUp Staff

FizzUp Staff

As passionate bloggers, the FizzUp Staff’s sole purpose is to motivate the community with insightful and fun articles. Team spirit is one of our core values, whether we’re at work or exercising together in the FizzUp Box.

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