Push-Up Introduction
Push-ups are a fundamental exercise in any fitness routine, renowned for their ability to strengthen the chest, shoulders, triceps, and core muscles simultaneously.
They require no equipment and can be performed virtually anywhere, making them incredibly accessible. However, performing them correctly is crucial to avoid injury and maximize benefits. Soha Ali Khan's guide offers a simple, step-by-step approach to help beginners master this essential exercise, focusing on proper form and gradual progression to achieve the desired results.
Start on Knees
For beginners, the first step is to modify the standard push-up by starting on your knees. This reduces the body weight that needs to be lifted, making it easier to execute the movement correctly and build strength gradually. The key is to maintain a straight line from your head to your knees, engaging your core to stabilize your body. Place your hands shoulder-width apart, ensuring your fingers are pointing forward. Slowly lower your chest towards the ground, keeping your elbows close to your body, then push back up to the starting position. This modified version focuses on developing the necessary muscle strength and coordination before advancing to the next stage.
Incline Push-Ups
The incline push-up is another excellent modification, offering a slightly more challenging variation than the knee push-up. This involves performing push-ups against an elevated surface, such as a wall or a sturdy box. The higher the surface, the easier the exercise becomes. This variation reduces the demand on your muscles, allowing you to focus on form and building strength. Maintain the same form as the standard push-up but ensure your body forms a straight line from your head to your heels. This progressive overload helps prepare your body for the full push-up, building the necessary muscle and endurance.
Correct Push-Up Form
Mastering the correct form is essential for maximizing the benefits of push-ups and preventing injuries. Start by positioning your hands shoulder-width apart, with fingers pointing forward. Your body should form a straight line from head to heels. Engage your core to stabilize your body throughout the exercise. As you lower your body, keep your elbows close to your sides, creating a 45-degree angle with your body. Lower your chest until it nearly touches the ground, then push back up, maintaining a controlled motion. Avoid sagging your hips or arching your back, as this can strain your lower back.
Gradual Progression
Progressing gradually is key to building strength and avoiding injury. Begin with a manageable number of repetitions, such as 3 sets of 5-8 repetitions of the knee push-up or incline push-up. As you get stronger, gradually increase the number of repetitions or sets. Once you can comfortably perform 10-12 repetitions of the knee or incline push-up, you can start attempting full push-ups. If you are struggling, consider working with a fitness professional who can guide you with proper form and training exercises for best results.
