How push-ups work

 How push-ups work

You don't need to join the military to enjoy the many benefits of doing the right push-ups - you can do them at home. Basic push-ups are an effective way to strengthen the muscles of the chest

 and arms, and you can gradually gradually exercise as you get stronger, and simple push-ups do not require other equipment than the weight of your body and arms. You can do this exercise anywhere with a stable surface and enough space to stretch.

Push-ups basics

Lie down, face down. And keep your feet together. With your weight resting on the chest.
Place the palms of the hand down on the floor, about shoulder width apart. Your hands should be at your shoulders, with your elbows pointing toward your toes.

If you are exercising on a relatively soft surface, such as a carpeted floor, we may favor placing your grip between the first and second knuckle to create a greater challenge. 

Turn your toes forward (towards your head). 

Climb up using the arms. At this point, your weight should be based on the hands and the ball of the foot. Keep your body in a straight line from the top of the head to the heels, and shrink the abdominal cavity to keep the hips from tilting. This position is called a "plank". This pose is used in various other exercises. This is the beginning and end of the position taken to make a single click.

Choose the type of pushup that works best for you. There are actually three types of basic push-ups that use different muscles. The difference lies in where you place your hands while you are in the plank position.  The farther the hands are from each other, the more chest muscles are used.

Normal position: The distance between the hands should be slightly wider than shoulder width. This

 pose uses both your arms and chest.

Diamond position: Put your hands close to each other in a diamond shape, and bring them directly under your chest. This requires you to use your arms more than you would for a normal push-up.
Wide arm position: Put your hands away from your shoulders. This pose uses the chest and requires less arm strength than a normal exercise.

Do basic push-ups

Lower your torso to the floor until your elbows make a 90-degree angle. 

Keep your head facing forward. Try to point the front of the nose straight forward. Keep your body in a straight plank position - don't drop your hips and breathe as you go down.

How close you are to the ground varies based on your strength and body type, but a good level to aim for is for your chest to reach the height of one fist off the ground.
Lift yourself up by trying to push the floor away from you, and sigh as you push. The thrust comes from the shoulders and chest.

 The triceps (the muscle on the back of the arm) is also involved but it's not the main muscle group used, and it's not trying to use the buttocks or the abdomen. Keep doing the pushup until the arms are almost back in a straight position (but not arched).

Repeat the descent and ascent at a steady pace. The pair is counted as one click. Repeat until you finish a set number or until you reach the maximum.

Do advanced push-ups

Do a push-up with hands clapping. Push yourself off the ground as hard as you need to clap your hands while you're mid-air. This can be done as an exercise in Plumeria (collision) training.

Do the diamond press. While in the plank position, alternate your hands together under your body in a diamond shape. And work pressure and your hands in this form. 

Do a scorpion press. You start doing an initial push-up, or a different combination of them. When you're done going down, lift one leg off the floor and bend your knee toward your back and to the side and repeat several times for each leg or alternating between legs.

Spider push-up exercise. Do regular push-ups, or a different combination of them. When descending, lift one leg off the ground and pull your knee to the side to reach your shoulder. Repeat several times for each leg, or alternate between legs. If done correctly, this will engage the heart and upper body.

Do a push-up with one hand. Open your legs farther than normal (for balance), put one arm behind your back, and continue the exercise with one arm.

Articulation press exercise. Put your weight on a fist instead of using your palms, using the first two knuckles of each hand. This requires more strength in the arms and wrists, and is a good way to train the joints for boxing or martial arts.

Do a two-finger push-up. If you are very strong, you can try doing a push-up using just two fingers instead of using the whole hand.

Do a high leg push-up. You can make the pushup more difficult by raising the foot slightly higher.

The easiest push-ups

Do push-ups based on your knees. If you haven't reached the full push-up stage yet, start with your weight on the knees instead of the ball of the feet, and do the push-ups as usual, and when you do this easily then try to do regular push-ups.

Doing push-ups with an inclined surface You can do push-ups easier when your hands are somewhat above the level of your feet. So try to find an inclined surface such as a hill or use a piece of furniture to start push-ups until you are ready to do the exercises on a flat surface.

Helpful ideas

If you have a wall mirror use it, so you can see your movement.

Focus on using the chest muscles and squeezing them at the top of the pushup, as this method builds muscle faster. If you can't squeeze your chest muscles, do easier push-ups while you can.  

Warm up before starting. Do some simple arm movements and stretching to relax. 

 The more you warm up properly, the more you can dive straight into your workouts. You should make sure that your arms, wrists, and important joints stretch as you do push-ups. When you're done with the push-up, do some movements and stretches to cool off as well.

At the beginning of the exercise, it's OK to use a slightly softer surface (such as a thin mat or yoga mat) to make the pressure on your wrists more comfortable.

One of the many advantages of pushups is that you can do them just about anywhere. All you have to do is find a patch of land large enough to lie on without any obstacles. The surface of the floor should be firm and not slippery. It is also preferable that the surface be made of a material that is comfortable for the hands, for example no pebbles.

Natural push-ups are difficult to do with good shape and proper control, especially for a novice person. If you find yourself shaking a little when you're doing a slow, proper push-up, you're doing a hard pushup (or haven't warmed up enough).


As with any strength training exercise, if you feel sudden and unexpected pain in the chest and/or shoulder, you should stop immediately. If the pain is in the chest and/or shoulder, this is because you have either done more push-ups than you can afford, or you are not ready to do the exercises you are doing. You may need to start with lighter chest exercises before attempting push-ups. 

Stop doing push-ups when your back feels tired. Do not slouch in the middle as this may result in injury.

Placing your hands close enough to make the push-up more difficult can cause diminishing returns. If you keep your hands too close to each other, it makes it difficult to balance your torso while lifting yourself up, and puts enormous (and unnecessary) pressure on the bones of your arms and shoulders. This may lead to bone pain after exercise or cause problems in the shoulder joint in the long term. The risk varies from person to person, and from one body type to another. The general principle of exercise follow-up is:

When placing your hands on the floor, point your thumb inward toward the other hand. If both thumbs are touching you are at your limit, but if you want to put your hands together more, consider the other methods mentioned to make the push-up more difficult. Trying to clap with your arms straight is another good variation of push-ups. When doing this though, make sure your body is straight and in a secure position.

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