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Push Ups

Push ups

A basic exercise to build the chest muscles.


Lie on the floor face down with your arms straight out.

Your palms should be shoulders width apart or a little bit wider.

Feet are slightly apart.

As you inhale, slowly bendyour elbows, lower your body until your chest touches the floor slightly.

Keep your back straight, don't bend your lower back.

As you exhale, slowly go back to the starting position.

Typical mistakes and tips

The wider you place your palms, the more load will be on the outer chest muscle. The narrower - the more work will be on its inner part.

Avoid “falling” down as, in this case, the weight of your body “falls” on your elbow joints ligaments. Look straight in front of you or to the floor.

If it is hard for you to do push ups on the floor with your weight, start with an easier version - bend your knees.  

If this exercise is too easy for you, you can put a barbell plate on your back or take a backpack with extra weight.

Do not finish the exercise with firmly fixed or straight elbows to avoid any injury.

Exercise type: weight
Muscle groups: chest, shoulders, arms