Our clients are used to doing push-up sets as part of their HomeBodyFit workout. They are a safe, effective at-home exercise. But have you ever wondered why they are so important (and why we ALWAYS list them on our sessions)?
Besides being one of the best upper body exercise there is, when done properly push-ups strengthen your core and lower back. And the best part? You can do them anywhere. Incorporate at least one set into your workouts, concentrating on proper form.
How to do Push-ups
- Place your palms under your shoulders – slightly wider than shoulder width – with your feet close together and dig your toes into the floor to help stabilize your lower body. Maintain your body flat (like a plank) by engaging your abdominals.
- Look ahead and lower your body keeping your back flat until your chest is nearly touching the floor. Important ! Keep your body in a straight line from the beginning and end position during a push-up.
- Keep your elbows close to the body, drawing the shoulder blades back and down. Keep looking ahead and inhale as you lower yourself.
- Exhale as you push to the start position, concentrating on the chest and shoulders – which are providing the strength for the push-up – and push up until your arms are almost straightened.
- Repeat for as long as you can, working your way up to a minute.
The main muscles targeted are:
- Pectoralis major
- Deltoids
- Triceps brachii
- Serratus anterior
- Abdominal muscles
- Coracobrachialis
Want to learn more about getting fit at home? Visit HomeBodyFit.ca