Push-ups are a classic bodyweight exercise for the chest. It can be performed anywhere and requires no equipment. The kneeling version simplifies the push-up and is therefore well suited for beginners.
Lie on your stomach on the floor. Stand on the tips of your toes and place your hands next to your body so that your upper arms are spread out at a 45° angle to your upper body. The thumbs point inwards and the forearms are positioned so that they are perpendicular to the floor (elbows are above your wrists). Maintain tension throughout your body.
2
Now push yourself forcefully away from the floor until your arms are almost fully extended. Lift your entire upper body, including your pelvis, off the floor. Your knees remain on the floor. Breathe out as you do this.
3
Lower yourself slowly and in a controlled manner until the tip of your nose touches the floor. Breathe in as you do so.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously engage your chest muscles and push less out of your arms. Maintain body tension throughout the exercise so that your body always remains in one line.
Muscle groups
Primary
Chest
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Body weight
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