Before beginning any exercise, ensure you are dressed in comfortable clothing and have supportive footwear. It’s best to exercise in a spacious and uncluttered area. If you have knee or ankle concerns, consider using a gym mat or performing exercises on a grassy surface.

How to do a press-up (also known as a push-up) exercise:

  1. Start in a plank position, with your hands placed slightly wider than shoulder-width apart.
  2. Lower your body towards the ground by bending your elbows.
  3. Keep your body in a straight line from head to heels.
  4. Lower until your chest almost touches the ground.
  5. Push through your palms, straighten your arms, and return to the starting position.
  6. Repeat for desired reps (8-10) and sets (2-4).

Tips:

  • If you’re a beginner, you can modify the exercise by performing it on your knees instead of your toes.
  • Keep your core engaged throughout the movement to maintain stability and protect your lower back.
  • Make sure to breathe properly during the exercise, exhaling as you push up and inhaling as you lower down.

Press-ups primarily target the following muscles:

  1. Pectoralis major (chest muscles): The main muscles responsible for the pressing motion during push-ups.
  2. Deltoids (shoulder muscles): These muscles assist in stabilizing the shoulder joint and contribute to the pressing movement.
  3. Triceps brachii (back of upper arms): The triceps are heavily engaged to extend the elbows during the push-up.
  4. Serratus anterior: Located on the sides of the chest, these muscles assist in protracting the scapulae (shoulder blades) during the movement.
  5. Rectus abdominis (abdominals): The core muscles are engaged to maintain a stable body position throughout the push-up.
  6. Obliques (side abdominals): These muscles help stabilize the torso during the exercise.
  7. Transverse abdominis: The deepest layer of the abdominal muscles, they also contribute to core stability during push-ups.
  8. Rhomboids and trapezius (upper back muscles): These muscles help stabilize the shoulder blades and upper back during the movement.
  9. Biceps (front of upper arms): Though to a lesser extent, the biceps help to stabilize the elbows during the lowering phase of the push-up.

Push-ups are a highly effective bodyweight exercise that engage multiple muscle groups simultaneously, making them an excellent choice for building upper body strength and stability.