Push Up - Basic
Recommendations: 1-3 Sets, 15-20 Reps
Beginner Chest Triceps Strength Body Only Push Compound Gym Home
Purpose: This exercise increases strength and produces greater functional strength for pressing movements.
Benefits: Pushups are a basic body weight chest exercise.
Lie face down on an exercise mat. Place your hands about shoulder-width apart. Keep your toes on the floor and your back straight. This is your starting position. Straighten your elbows while pushing up with your arms. Exhale during this movement. Keep your back straight throughout the exercise. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.
Step 1
Lie face down on an exercise mat, hands about shoulder-width apart, toes on the floor.
Lie face down on an exercise mat. Place your hands about shoulder-width apart. Keep your toes on the floor and your back straight. This is your starting position.
Step 2
Straighten your elbows while pushing up with your arms.
Straighten your elbows while pushing up with your arms. Exhale during this movement. Keep your back straight throughout the exercise.
Step 3
Slowly return to the starting position.
Slowly return to the starting position. Inhale during this movement. Place your hands about shoulder-width apart. Keep your toes on the floor and your back straight.