Standard Push-Up

What is Standard Push-Up:

Standard Push-Up is a fundamental bodyweight exercise that targets the chest, shoulders, triceps, and core muscles. This classic exercise requires no equipment, making it accessible for individuals of all fitness levels. The movement involves lowering and raising the body by extending and flexing the elbows.

Key Benefits:

  • Upper Body Powerhouse: Strengthen and build your chest, shoulders, and triceps with one simple yet effective movement.
  • Core Engagement: Develop a strong core as you stabilize your body throughout the push-up motion, fostering overall stability.
  • Versatility: Suitable for all fitness levels, Standard Push-Ups can be modified to match your abilities, making them a staple in any workout routine.
  • Accessible Anywhere Workout: Whether at home, in a park, or during a quick break, Standard Push-Ups offer a convenient and effective exercise option without the need for specialized equipment.

Variations:

  • Wide Grip Push-Up: Place your hands wider than shoulder-width to emphasize different muscles and engage your chest more.
  • Narrow Grip Push-Up: Position your hands closer together to shift the focus on your triceps.
  • Incline Push-Up: Elevate your hands on a stable surface to shift the emphasis to your lower chest and shoulders, while also reducing the overall intensity.

How to perform Standard Push-Ups:

  • Starting Position: Begin in a plank position with your hands placed slightly wider than shoulder-width apart.
  • Execution: Lower your chest towards the ground, bending your elbows while keeping them close to your body, and then press back up to the starting position fully extending your arms.
  • Repetition: Start with a number of repetitions that challenge you while maintaining proper form. Gradually increase as your strength improves.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise.

  • Inhale: Inhale deeply at the starting position or as you descend.
  • Exhale: Either hold your breath in as you push back up to the starting position and exhale forcefully, particularly during high-intensity moments, or exhale as you push back up.
  • Grip Width: You can target more of your chest and triceps by using a wider or narrower grip, respectively.
  • Scapular Engagement: At the starting position, you have the option to maintain scapular protraction, which provides additional stimulus for the scapular muscles, particularly the serratus anterior, crucial in horizontal pressing movements and skills. Conversely, at the bottom portion of the movement, you also have the option to break down or retract your scapula, allowing your chest to experience more range and stretch.
    •

    Additional Information:

    Ways to make it easier:

    • Focusings only on the Concentric or Eccentric phase
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Increasing the Range of Motion - using a pair of paralletes or yoga block
    • Adding resistance - wearing weighted vest or backpack
    • Progressing to a harder variation/exercise