Push-ups Exercises

[Akiemy]

A push-up (sometimes called a press-up in British English) is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military, school sport, and some martial arts disciplines.
How to Do a Push-Up
Build the muscles in your shoulders and chest with this foundational exercise.

STEPS:

1. Get down on all fours, placing your hands slightly wider than your shoulders.

2. Straighten your arms and legs.

3. Lower your body until your chest nearly touches the floor.

4. Pause, then push yourself back up.

5. Repeat.

Benefits of Push-Ups
The abdominal muscles used to hold the body rigid during the push-up are the rectus abdominis and the internal and external obliques.As the push-up involves multiple joints, it is a compound exercise.

The upper body muscles that come into play in the push-up are the deltoids of the shoulders, the pectoral muscles of the chest, the triceps and biceps of the upper arm, the gluteal or hip muscles, and the erector spinae of the back.

In daily life, you often need to push against objects, from doors to shopping carts. The functional fitness you develop with push-ups provides the strength needed to perform these movements. Working the stabilizer muscles around the shoulders can help protect you from rotator cuff injuries.

A 2019 study also found that people who can do 40 push-ups have fewer cardiovascular disease events than those who cannot complete 10 push-ups.

[bearondiet]

It is probably because i am short (and not fat and heavy) and i have a bad form, but i could never build significant muscles with push ups. I don’t like low intensity high rep endurance exercises. I want to go to a bodybuilding gym, but the next best cheaper things i use right now are dip bars and 22lbs dumbbells. To be fair, when i used to do push ups, i could do 100 reps in one set. So i did try. It is just that push ups are too light weight and it is for endurance, not much for muscle gain for me.