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The push-ups exercise is one of the most effective and accessible bodyweight workouts. It strengthens the chest, arms, shoulders, and core without the need for equipment. In this article, we explain how to do push-ups properly, the main benefits, and the mistakes to avoid for safe training.
How to do the push-ups exercise:
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Start in a high plank position, hands slightly wider than shoulders.
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Keep your body straight from head to heels.
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Bend your elbows and lower your chest towards the floor.
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Push through your palms to return to the starting position.
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Repeat for 8–15 repetitions, depending on your level.
Benefits of the push-ups exercise:
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Strengthens chest, triceps, and shoulders
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Engages core muscles for stability
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Improves posture and functional strength
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Can be done anywhere, no equipment required
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Scalable with many variations (incline, decline, diamond)
Common mistakes to avoid:
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Letting hips sag or rise too high
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Not lowering enough (half reps)
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Flaring elbows too wide
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Forgetting to engage the core
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Holding your breath instead of breathing steadily
FAQ:
How many push-ups should I do as a beginner?
Start with 2–3 sets of 5–10 push-ups, and increase gradually.
Are push-ups better than bench press?
Push-ups are excellent for functional strength; bench press adds more load for advanced athletes.
Can I do push-ups every day?
Yes, but vary intensity and volume to avoid overtraining.
Conclusion:
The push-ups exercise is a simple yet powerful movement to build upper body and core strength. By practicing regularly and focusing on technique, you’ll improve fitness, stability, and endurance.
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