Day 3: Mastering the Push-Up
Hey there, fitness enthusiasts! Welcome back to Day 3 of our exciting fitness journey. Today, we’re diving into the world of push-ups, a powerhouse exercise that can skyrocket your upper body and core strength. Ready to get started? Let’s go!
Workout Plan: Let’s Crush Those Push-Ups!
- 3 Sets of 8-12 Push-Ups Don’t sweat it if you’re new to this. Modify to knee push-ups if you need a gentler start.
Perfect Push-Up Form: A Step-by-Step Guide
Step 1: The Starting Position
- Begin in a plank position. Place your hands slightly wider than shoulder-width apart.
- Make sure your body forms a straight line from your head to your heels.
Step 2: Lowering Phase
- Slowly lower your body toward the ground by bending your elbows.
- Keep your core engaged and your body straight. Your chest should come close to the floor, but no touching!
Step 3: Pushing Phase
- Push through your hands to straighten your elbows and lift your body back to the starting position.
- Remember to keep your body in a straight line throughout the movement.
Wrist and Shoulder Strain? No Problem!
- Wrists: If your wrists are feeling the strain, try doing push-ups on your fists or using push-up bars to keep them in a neutral position.
- Shoulders: Position your hands slightly wider than shoulder-width apart. Avoid letting your elbows flare out too much; aim for a 45-degree angle.
Modifications and Progressions: Tailor Your Push-Ups
- Knee Push-Ups: If full push-ups are a bit too challenging right now, drop to your knees. This reduces the load on your upper body.
- Incline Push-Ups: Another great option is to perform push-ups with your hands on an elevated surface like a bench or step. It’s easier on your arms and shoulders but still gives you a great workout.
Why Push-Ups? The Benefits Are Endless!
Push-ups are a full-body workout. They don’t just build your chest, shoulders, and triceps but also strengthen your core. Plus, they’re super versatile and can be done anywhere. Talk about an all-in-one exercise!
Stay Motivated and Consistent
Remember, the key to success is consistency. Don’t get discouraged if you can’t do many push-ups at first. With practice, you’ll get stronger and more confident. Track your progress and celebrate those small victories along the way.