How to do a standard push-up?

Although we all know that regular push-up exercises can strengthen the body, it can also reduce body fat and make the figure more symmetrical and beautiful. However, when we do push-ups, we often copy others. The form is similar, but the movements are not necessarily standard. Training with non-standard movements can sometimes cause physical injuries. So, how do you do a standard push-up?

1. Basic push-ups

Action essentials: Keep your upper body completely straight, feet slightly apart, hands on the same line as shoulders, arms half bent, then lower your body until your chest almost touches the ground, and finally return to the initial position.

2. Indian push-ups (best done before meals)

Action essentials: Open your arms so that the distance between them is slightly wider than shoulder width, and do the same with your legs. Lower your chest and move it forward as if drawing a curved parabola, stretching your body as far forward as possible until your legs are completely straight. Then move your body in the opposite direction backward while bending your legs as little as possible. Finally return to the initial state.

3. Sparta push-ups (this set of movements belongs to the advanced level of push-ups)

Key points of the movement: At the beginning, the chest is close to the ground, one hand and its elbow are on the same vertical line, so that the arm forms a right angle, and the other palm is placed slightly below the chest. At this time, both arms support the body, and the moment both hands leave the ground, the positions of both hands are exchanged at the same time.

4. Compound Push-ups

Action essentials: bend down, place your palms on the ground, shift your body weight to your hands, and then stretch your legs backwards. At this time, your palms should be in the same vertical line as your chest muscles. Keep your elbows tense, support your body, use your triceps and chest muscles to slowly bring your body closer to the ground, then push your body up with all your strength, and jump your legs back to the starting position. Finally stand up again.

The four push-up postures introduced above can be practiced according to the instructions if you want to shape your body and keep fit. If you practice according to the standard posture, you don’t have to worry about muscle strain due to incorrect posture; nor will you suffer unsatisfactory training results due to inadequate movements.