How do you do a push-up?
They might seem simple, but push-ups can be challenging. Taking your time and focusing on each step can help you master this strength-training move. Here’s how to do a traditional push-up:
- Step 1: Start in a tabletop position on all fours with your hands a little wider than shoulder-width apart.
- Step 2: Step both legs back so your hands and toes are the only things touching the floor. In this plank position, your feet should be hip-width apart.
- Step 3: Engage your core by drawing your belly button up toward your spine. A tight core will help keep your body in a straight line from head to toe.
- Step 4: Slowly bend your elbows to 90 degrees and lower yourself toward the floor. Remember to keep your core engaged and your back straight.
- Step 5: Push up to the plank position by pressing through your hands.
- Step 6: Repeat 10-15 times.
7 benefits of push-ups
From better posture to stronger bones, there are many research-backed benefits of doing push-ups. Here are seven reasons to consider adding this foundational exercise to your routine.
1. Push-ups work multiple muscle groups
It’s easy to think that push-ups are only good for your chest and arms. But this compound exercise engages multiple muscle groups at once. When done correctly, push-ups work your:
- Chest (pectorals)
- Shoulders (deltoids)
- Arms (triceps and biceps)
- Back (latissimus dorsi and erector spinae)
- Stomach (abdominals)
- Hips (gluteals)
2. Push-ups increase upper-body strength
Push-ups are a great way to strengthen and tone upper-body muscles, including your chest, triceps, and shoulders. You rely on these muscles for many activities, from picking things up to pushing a shopping cart. More upper-body strength can improve your functional fitness, making it easier to do daily activities. And it may even boost your athletic performance.
3. Push-ups are good for your core
Your core should stay engaged during a push-up to keep your trunk stable and help you maintain proper form. That means push-ups, which include a plank, can double as a core-strengthening exercise. According to a small study, advanced push-ups performed on unstable surfaces like an exercise ball are particularly effective for stabilizing the core.
4. Push-ups can improve your posture
That core stability may be good for your posture, as well. By strengthening your back, shoulders, and abs, push-ups can help you improve your posture. That’s good news because poor posture can lead to back pain, headaches, and impaired breathing. It may also be linked to low energy and muscle fatigue, which can hurt your exercise performance.
5. Push-ups support bone health
Bone mineral density is a key indicator of bone strength and health. The lower your bone density, the higher your risk of fractures and conditions like osteoporosis. Fortunately, weight-bearing and resistance exercises like push-ups can help you build strong bones.
6. Push-ups boost heart health
Heart disease is the leading cause of death for adults in the U.S. But regular exercise, including aerobics and strength training, reduces your risk. So, perfecting the push-up could be good for your heart, too.
One study points to a link between push-up capacity and heart health. Men who could do 40 push-ups had a significantly lower risk of heart problems over the next 10 years than those who could only do 10 push-ups or fewer. That’s not surprising since strength training promotes heart health.
7. Push-ups are versatile and convenient
Many people associate strength training with weightlifting. But there’s more than one way to build muscle. Push-ups are a form of calisthenics, a strength-training method that uses your body weight for resistance. That makes them a convenient, equipment-free exercise that you can do anywhere. You can adjust the versatile move to make it more or less challenging based on your fitness level.
