How to Do Classic Push-ups

Classic push-ups are very effective and simple exercises that can be performed both in the gym and at home.

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During push-ups, you use your own body weight as a load to train these muscle groups

• Chest muscles
• Shoulder training
• Triceps
• Muscle abs
• Back muscles

The most effective in push-ups is that you can change the degree of load on different degrees of muscle groups.

1. Classic push-ups

What muscles work: Chest

How to Do:

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1. Take the starting position as when performing the plank, the position of the hands will be directly under the shoulders, the pelvis is perpendicular to the floor.
2. Start lowering to the floor with halping the muscles arms and chest, bend your elbows slowly without jerking.
3. Lower yourself until the chest touches the floor, as soon as the chest touches the floor, start pushing yourself to the starting position.
4. Perform 3 sets in which 15-20 reps.

2. Modified classic push-ups

If you are a girl and you don’t have enough strength to do full push-ups, you can try … You can also combine standing push-ups from the wall, this will also help to understand the push-up technique.

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Let’s look at how to perform Modified pushups

1. Start the push ups position, and your knees will play a supporting role;
2. Straighten your arms, wrists should be directly under the shoulders, shoulders should be directed down;
3. Bend your elbows and lower yourself down until your arms are parallel to the floor, the knees will perform a supporting position;
4. Hold your body with your core muscles;
5. Start lower as you exhale and rise as you inhale;
6. When you touch your chest to the floor, linger there for 1-2 seconds and begin to pushups in the starting position;
7. Complete 3 sets of 15-20 reps.

3. Wide pushups

Wide push-ups differ from classical push-ups in that the hands are wider than usual, this type of push-ups is well suited for beginners.

How to Do Wide push-ups

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What muscles work: chest and shoulders

1. Stand in the plank position and put your hands as wide as possible;
2. Start lowering your body, bend your elbows, hold your body with your core muscles;
3. Lower yourself until the chest touches the floor while inhaling push yourself to the starting position;
4. Perform 3 sets, 12-15 reps.