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The Perfect Push-Up Technique For Beginners

Debashruti Banerjee

3 min read

No gym? No problem. Learn the right way to do a push-up and build strength anytime, anywhere.

The push-up is a workout staple that targets multiple muscles and joints in one go. This bodyweight exercise can be done pretty much anywhere. When done correctly, this functional, total body movement can leave you feeling powerful. A push-up targets your upper body, particularly your chest, arms and back. It helps build your core strength, which improves your posture and helps keep back pain at bay.

In a 2019 study of 1104 active adult men published in JAMA Network Open, it was revealed that “participants able to complete more than 40 push-ups were associated with a significantly lower risk of incident cardiovascular disease (CVD) event risk compared with those completing fewer than 10 push-ups.”

Another reason why the push-up is so popular is because of its versatility. There are several variations of a push-up that you can attempt as you get stronger. “With your core engaged, you must begin with 45-60 seconds of planks on palms before anything else”, explains Neha Agarwalla, CrossFit Level 3 coach and co-founder of 303 CrossFit Drive. You can slowly progress to incline push-ups against a wall or a chair and knee push-ups, where your knees touch the ground and your feet are raised and crossed. After you’ve mastered the classic push-up, you can try the weighted, one-arm or declined versions as well to challenge yourself. However, there must be a professional supervising your form and making sure that you’re not arching your back, relaxing your core or flaring out your arms.

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