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 your tiptoes and place your hands next to your body so that your upper arms are at a 45° angle to your upper body. Your thumbs should be pointing inwards and your forearms should be perpendicular to the floor (your elbows should be above your wrists). Keep your whole body tense.
2
Now push yourself powerfully away from the floor until your arms are almost completely extended. This will lift your entire upper body, including your pelvis, off the floor. Your knees remain on the floor. Exhale as you do this.
3
Slowly and carefully lower yourself back down until the tip of your nose touches the floor. Breathe in as you do so.
4
A repetition has thus been performed. 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
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Equipment
Body weight
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