{"id":19589,"date":"2022-08-03T12:18:10","date_gmt":"2022-08-03T04:18:10","guid":{"rendered":"https:\/\/paulstokes.com.au\/?p=19589"},"modified":"2023-05-02T15:56:07","modified_gmt":"2023-05-02T07:56:07","slug":"the-ultimate-guide-to-push-ups-press-ups-gym-back-to-basics","status":"publish","type":"post","link":"https:\/\/paulstokes.com.au\/the-ultimate-guide-to-push-ups-press-ups-gym-back-to-basics\/","title":{"rendered":"The Ultimate Guide to Push Ups & Press Ups | Gym Back to Basics"},"content":{"rendered":"
Not only are push ups a great way to work multiple muscle groups at once, but they’re also versatile exercises that you can do just about anywhere \u2013 including the gym! If you’re looking for an effective and efficient way to build upper body strength, push ups are a classic exercise that you shouldn’t overlook. Whether you’re a beginner or an experienced gym-goer, incorporating push ups into your workout routine can help you build a stronger, more toned upper body.<\/p>\n
In this ultimate guide to push ups gym, we’ll cover everything you need to know about this classic exercise \u2013 from proper form and muscle targeting to variations and routines you can try at home or at the gym. So let’s dive in and take a closer look at why push ups are such a powerful exercise, and how you can make the most of them in your own workouts.<\/p>\n
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Firstly, let’s discuss the difference between a push up and a press up. Ultimately, they’re the same exercise. They just have different names depending on where in the world you are. For example, in the UK and parts of Europe, the term ‘press up’ is more common. Whereas the rest of the world tends to call them ‘push ups’.<\/p>\n
The full push up is a simple floor exercise requiring no equipment, which works the chest and arms.<\/p>\n
You perform them in a facedown, or prone, position. Your arms support your body weight at one end, and your toes at the other.<\/p>\n
Keeping the legs and torso off the floor, you lower your chest towards the floor. Allow the arms to bend at the elbows, and then push yourself back to the horizontal position by straightening the arms.<\/p>\n
Where upper body strength is poor and full push ups are too demanding, an alternative and less demanding variation is press-ups from the knees (sometimes called half press-ups). These are where the legs are bent and the weight of the lower body rests on the knees, while the upper body is lowered and raised.<\/p>\n
The press-up is a very effective resistance exercise for the chest (and arms). But, unlike most chest exercises, you don’t require any equipment. This means you can perform press ups anytime, anywhere, in or out of the gym.<\/p>\n
Also, push up exercises are very adaptable.<\/p>\n
Whatever your level of upper body strength, you’ll almost certainly find a variation that suits you.<\/p>\n
The chest muscles play a major role in a number of sports and other activities. We use these muscles whenever our arms move forward or across the torso. For example, in racquet sports, swimming, and gymnastics.<\/p>\n
In fact, any activity that requires a ‘pushing’ action with the arms.<\/p>\n
Since press ups are a ‘free weight’ exercise (i.e. performed without any equipment) and require the body to be held straight during the exercise, if performed correctly they can (and in fact should) also make demands on the stabilising muscles of the back and tummy. More on this later.<\/p>\n
READ ALSO: Improve your chin ups | How to get better at pull ups & do more reps<\/a><\/p>\n Lie on your front, with a straight body. Place your hands in line with but slightly wider than your shoulders. Position your feet so that your toes are on the ground.<\/p>\n Extend your arms and as you do so come up onto your toes, without arching or allowing your body to sag. Also, avoid throwing your head up or down.<\/p>\n You should now have straight arms and your heels, knees, hips, back, neck and head should all be aligned. To put it another way, a line drawn through all these areas should be pretty much straight.<\/p>\n If you’re unsure, it’s a good idea to get into position sideways onto a mirror so that you can see. Alternatively, ask a friend or training partner to check for you.<\/p>\n You’ll find it helps to keep your trunk straight if you keep the stabilising muscles of the lower tummy pulled in and gently activated.<\/p>\n READ ALSO: Partner Training – Two Heads are Better Than One<\/a><\/p>\n Keeping the body aligned in the straight position outlined above, begin breathing in and allow the arms to bend and the chest to approach the floor smoothly.<\/p>\n Don’t let the hips sag towards the floor or arch and keep the head fixed relative to the rest of your body.<\/p>\n Remember to keep those deep tummy muscles contracted in order to maintain a ‘neutral’ pelvis position.<\/p>\n When your chest is an inch or two above the floor, pause and feel the contraction in your chest.<\/p>\n <\/p>\n You’re now ready to lift. This is the hard part, and when it’s tempting to ‘cheat’ by swinging the hips in order to get a bit of momentum going. Instead, raise yourself up smoothly by pushing against the floor, while simultaneously breathing out.<\/p>\n Throughout the lifting movement, concentrate on keeping your pelvis and hips in the ‘neutral’ position. That is, maintaining that straight line through the knees, hips, back and shoulders. This intensifies the work done by the chest and arms, and makes the exercise feel harder. After all, this is a chest and arm exercise!<\/p>\n Raise your upper body until your elbows are almost, but not quite, straight. In doing so, this keeps tension on the working muscles. At the top, pause briefly before beginning the next rep.<\/p>\n READ ALSO: The Ultimate Guide to Dips \u2013 Gym Back to Basics<\/a><\/p>\n <\/p>\n If you’re new to press-ups, this variation is recommended to begin with. Being less intense, it’s much easier to learn the correct technique and keep the body properly aligned.<\/p>\n Even those who are strong in the upper body can find it useful to practise half push ups first and then move on to the full version once the correct technique has been mastered.<\/p>\n Lie on your front, with your thighs resting on the floor.<\/p>\n Position your hands in line with but slightly wider than your shoulders. Next, lift yourself up by straightening your arms so that your extended arms support your upper body. Your lower body is supported on your knees.<\/p>\n Use a mat, cushion or pillow under your knees if the floor surface is uncomfortably hard.<\/p>\n Adjust the position of your hips and head so that you can draw a straight line through your knees, hips and shoulders, all the way to your head. If you’re unsure about your alignment, look in the mirror or ask a friend or coach for feedback.<\/p>\n Keeping your body in the straight alignment position as above.<\/p>\n Begin breathing in and allow the arms to bend and the chest to approach the floor smoothly. Don’t let the hips sag or arch and keep the head fixed relative to the rest of your body.<\/p>\n Remember to keep the trunk stable and the pelvis in ‘neutral’ by keeping your lower tummy muscles gently contracted.<\/p>\n <\/p>\n Although easier than full press-ups, it’s still tempting to ‘cheat’ in this part of the exercise by swinging the hips upwards in order to get a bit of momentum going.<\/p>\n Raise yourself up smoothly by pushing against the floor, while simultaneously breathing out.<\/p>\n Throughout the lifting movement, concentrate on keeping your pelvis and hips in a neutral position. Maintain a straight line through the knees, hips, back and shoulders, to maximise the work done by the chest and arms.<\/p>\n As in full press ups, raise your upper body until your elbows are almost but not quite straight. This keeps tension on the working muscles.<\/p>\n Then pause briefly before beginning the next rep.<\/p>\n Performed correctly, press-ups will work the pectoral muscles of the chest, the triceps muscles of the rear arm and the anterior (frontal) portion of the deltoid or shoulder muscles.<\/p>\n In general, the outer pectorals (clavicular pecs) and the triceps muscles are more active at the bottom of the movement, when the chest is close to the floor.<\/p>\n The inner or sternal portion of the pectorals, on the other hand, is more active towards the top of the movement at the point of maximum contraction.<\/p>\nHow should I perform push ups?<\/h2>\n
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Full Push Ups on Toes | Standard Press Up Gym Exercise<\/h3>\n
Getting in the Starting Position<\/h4>\n
The Lowering Phase<\/h4>\n
The Lifting Phase<\/h4>\n
Push Ups From the Knees | Half Press Ups<\/h3>\n
Getting in the Starting Position<\/h4>\n
The Lowering Phase<\/h4>\n
The Lifting Phase<\/h4>\n
Which muscles do push ups and press ups target, and at which point in the movement?<\/h2>\n