How to do push-up
Many of us look at push-ups as one of the most challenging bodyweight exercises out there. Some are even scared and think that they are not strong enough. That is a misunderstanding. Because there are modifications, any fitness level can accomplish this exercise, and all Withsara classes will always give you modifications while doing push-ups.
Push-ups work your chest, triceps, and deltoids; alongside your entire core and legs. The actual function you develop by performing push-ups will serve you well in daily activities. Working the muscles around the shoulders can help stabilize and protect you from rotator cuff injuries.
One very important note to remember is how we breathe in our push-ups. When you bend your elbows and go down, breathe in, and when you press up again, breathe out. Here are a few modifications that will give you extra support so you can safely develop your upper body strength before heading straight into full plank push-ups.
Push-up in Table Top
Start on your hands and knees in a tabletop position, with your shoulders over your wrists and your hips over your knees, similar to all fours. Bend your elbows and lower your upper body slowly to the ground. Leave your hips up so you are only taking your torso down. Make sure to keep your core strong and spine long. This way you will not have as much weight to carry for your arms and core. When your nose reaches towards the floor, press up with your arms and return to the starting position.
Push-Up on Knees
Begin on your hands and knees in a modified plank position, where you have your knees diagonally from your hips, creating a long line from your knees to the top of your head. Your arms should be straight, with your shoulders above your wrists. Rest your knees on the ground, with your feet either in the air or toes on the ground. Slowly bend your elbows and lower your chest to the floor, while maintaining a straight line from your head to your knees. Next, press upwards, engaging your chest and core while squeezing your glutes.
Push-Up on toes
This is a push-up without modification. Start by getting into a plank position, with your hands under your shoulders. Then, lower your body until your chest comes closer to the floor. As you lower yourself, tuck your elbows in, pulling them close to your body. Once you arrive at your lowest point, pause, then exhale and push back to the starting position. Keep your ribcage hugged together and navel plugged in the entire time. Remember when completing push-ups, hold on to your core and don't arch your back. If you let your hips drop and back arch this can cause back pain.
Regardless of how many or what modifications you take, push-ups are a great way to build strength. Take different modifications, or variations and find what best suits you. Before you know it you’ll be loving push-ups more than you ever imagined.
Hi! I'm Sara, the founder of Withsara. I have been a fitness group instructor, Barre teacher and Yoga teacher for over 10 years. I am also a certified Nutritional Health Coach from IIN in New York, USA.
After giving birth to my two beautiful daughters, I have had to build up my body twice after my pregnancies. With my experience, I have created a workout that is a great combination of low impact, functional movement, pilates, barre, and yoga. It builds up deep core strength, creates sustainable and lasting change, relieves physical tension and mental stress, and gives you an overall healthier and happier body.
