Upper body training is usually neglected by many women or sometimes even skipped completely. The main reason for this is that they are afraid of becoming too muscular. But a strong upper body not only ensures a beautifully shaped body, but also has a whole host of benefits for our health. Together with thePlank exerciseIn 2008, the University of Bayreuth named push-ups one of the most effective fitness exercises in the world. They help us build strength, burn more calories and make us mentally stronger. In addition, push-ups train almost every muscle in our body and also strengthen the chest, shoulders, triceps and abdomen. In our article, we'll tell you how to learn the perfect push-up to experience the benefits of the exercise!
From oneHIIT Training PlanFrom yoga to pure strength training – push-ups have become a basic exercise for many workouts. Performing push-ups regularly will help you tone your upper body and strengthen your back and core muscles. Because they can be done virtually anywhere and require no equipment, push-ups are great for an effective workout at home without weights.
Which muscles are trained with push-ups?
Done correctly, the push-up is actually one of the simplest yet most effective exercises for building strength and muscle. Your own body weight is used as resistance and you train your upper body and core muscles at the same time. When you push yourself up, you primarily use the chest muscles and arms. But the following muscles are also trained during the entire execution:
- Anterior shoulder muscles
- Armstrecker
- Trizeps
- Abs
- glutes
Learn to do push-ups – How to do the exercise correctly
Just like with any other exercise, the right technique is crucial for push-ups. Although they seem pretty simple at first glance, there is hardly any other exercise in which so many mistakes can be made. Since push-ups require a lot of upper body muscle contraction and women have less upper body strength compared to men, it can be very difficult for them to learn the push-up at first. So arm yourself with patience, because unfortunately you won't be able to do it overnight. And this is how the correct push-up execution works:
- Kneel on an exercise mat or the floor and bring your feet together behind you.
- Bend forward to get into high plank position.
- Place your hands shoulder-width apart directly next to your chest. The fingers must point forward or the hands are turned slightly inwards. Make sure that your hands are fully extended under the shoulder joint.
- The forearms are vertical and the elbows point backwards.
- Pull your shoulders back and look towards the floor.
- Tense your stomach, buttocks and back, breathe in deeply and slowly lower your body towards the floor.
- Make sure the body forms a straight line. Do not allow your hips or buttocks to rise and your lower back should not sag.
- Push yourself up until your arms are fully extended again.
Push-ups for beginners - doing women's push-ups correctly
Since learning to do push-ups is very demanding at the beginning, beginners sometimes find it difficult to perform classic push-ups. For this reason, it is recommended to start with a variant for beginners. The first method that we will show you is also known as the women's push-up and you do not support yourself on your toes, but on your knees. Although it requires less strength, you still work the upper body and chest muscles. Add this exercise to your home workout routine to optimally prepare for traditional push-ups.
Push-up on knees execution:
- Kneel on an exercise mat or on the floor, stretch your hands out and place them shoulder-width apart below your chest.
- Push your body forward so that it forms a straight line and either lift your feet slightly or let them rest on the floor.
- Now slowly lower your upper body downwards. Bend your elbows as you do this.
- Hold the position briefly and press upwards.
Push-ups on the wall or on the sofa are even easier
If women's push-ups are too difficult for you, you can do wall push-ups or against a table or the sofa.
Here's how to do wall push-ups correctly:
- Stand facing a wall about 1 meter away.
- Place your feet hip-width apart and your hands on the wall at chest height and about shoulder-width apart.
- Look forward and bend your elbows slightly.
- Now bring your body towards the wall and then push it away again.
- Make sure the body remains tense and in a straight line the entire time.
Learn to do push-ups – helpful tips and common mistakes
Push-ups are only effective if they are done correctly. In addition, the wrong technique can lead to permanent back injuries. Below you will find a few helpful tips for learning push-ups.
- Your body must form a straight line throughout the entire execution. Do not let your lower back sag and your bottom should always stay down.
- Do not stretch your head upwards - your gaze must be towards the ground.
- The elbows must remain as close to the body as possible and not point outwards. This is particularly important to avoid shoulder melts.
- To prevent elbow pain, it is recommended not to fully extend your arms in the upper position.
How many push-ups a day and do push-ups burn calories?
Undoubtedly, push-ups are one of the most effective exercises for strengthening the upper body. But the question arises as to how much you should do to see any results. Unfortunately there is no exact answer. Health experts recommend simply trying to challenge yourself. For example, start with 5 repetitions and only increase the number when you can do them easily. In terms of frequency, 2 to 3 times a week is optimal - this is the only way the body has enough time to properly rest and recover. The number of calories burned can also vary greatly from person to person. In general, the following 4 factors are crucial:
- Size and weight –The taller and heavier a person is, the more calories are burned.
- Gender -Typically, men burn more calories than women performing the same exercise at the same intensity. The reason for this is that they basically have less body fat and more muscle.
- Alter –As you age, your metabolism slows down and this in turn affects the number of calories burned during a training session.
- Intensity –The higher intensity increases your heart rate and promotes calorie burning.
What are the benefits of push-ups and what benefits do they offer for health?
Together with thePlank exercisePush-ups are one of the so-called compound exercises - which means that they use several muscle groups at the same time.
- muscle stretching –One of the most underrated benefits of push-ups is the stretching of the biceps and back muscles. When you lower yourself to the floor, the back is stretched, and when you push yourself to the starting position - the biceps. This improves flexibility, which can help prevent injuries.
- Learn to do push-ups and improve your cardiovascular system –A 2019 study examined the connection between the number of pushups a person can do and the risk of developing cardiovascular disease 10 years later. The risk among people who could do 40 push-ups was 96% lower than those who could do fewer than 10 push-ups.
- Push-ups promote muscle building –By using so many muscle groups, the production of growth hormone, also known as HGH, is stimulated. This in turn leads to muscle growth.
- Push-ups improve posture –If you work at a desk for 8 hours a day or spend a lot of time in front of the computer, your posture will be affected. If you learn the correct push-up technique and do them regularly, you will strengthen your back and core muscles. A strong upper body is essential to preventing and treating lower back injuries.
- The training doesn't take long and no equipment is needed -Lack of time is the most common reason why so many people don't exercise. Because push-ups are a compound exercise that works the major muscle groups at the same time, they are great for a quick andeffective home workout. Plus, push-ups can be done anywhere and without any equipment.
- Push-ups promote testosterone production and strengthen our bones –As we age, the concentration of various hormones in the body decreases. According to a 2010 study, the movements of a classic push-up promote the production of testosterone, which is very important for a healthy body. In addition, weight-bearing exercises such as push-ups strengthen bone density and can prevent osteoporosis as we age.
