A standard pushup hits your pectorals or also known as chest muscles, deltoids, and triceps.
if you target your core and activates glutes, this will help you enhance your upper body.
Standard pushup, must be in a plank position.
Palms should be on the floor. Make sure your Palm is underneath your shoulders. Keep your back straight, neck neutral, feet together, and core tight.
Go down slowly and bend your elbow, your elbow should be in 45 degree angle, Make sure to slowly lower your body and maintain a straight body and neutral neck.
If your chest hits hits the floor push your self back up. Pay attention to your lower back. don't sag toward the floor
By doing it properly you can avoid injury plus it will increase strength
If your palms and elbows are too far apart the result is pain in your shoulder.
If your lower falls upon pushing yourself up the result is pain in your back.
If doing it properly but your are uncomfortable or experiencing pain, don't continue. find a way that you will be comfortable without experiencing pain.
you can also try to practice on your knees first when doing the push up or elevated surface like bench or step.
1. Close-stance pushup - move your hands closer to each others it will help you hit your biceps.
2. Inside pushup with reversed hands - doing close stance push up but your hand is in revers position, it will help you target your biceps
3. One-armed pushup a one armed push up is done with one arm tucked on back
Remember:
Don't stop even if these exercise is difficult for you, eventually you will be used to it until 100 push ups is just a piece of cake for you.
4 Best Biceps exercise
- Alternating dumbbell bicep curl.
- Barbell Biceps Curl.
- Overhead cable curl
- Chinup.
Push Ups alternatives
PULL UP: Hang from a bar with your palms facing away, then pull your body up until your chin is above the bar.
INVERTED ROW: Set up a bar at waist height, lie underneath it, grab the bar with an overhand grip, and pull your chest towards the bar while keeping your body straight.
BENT OVER ROW: Stand with your knees slightly bent, hinge forward at the hips, hold a barbell or dumbbells with your palms facing down, and pull the weight towards your torso while keeping your back straight.
OVERHEAD PRESS: Start with the weights at shoulder level, then press them overhead until your arms are fully extended while keeping your core engaged and avoiding excessive arching of the back.
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