Connect with us


How To Do Push Ups: A Comprehensive Guide.

How to do push-ups – the complete guide
Learn how to do push-ups with this complete guide including mistakes to avoid and muscles worked on.



The push up is considered one of the fundamental exercises that build overall strength, endurance, and stability. And whether you’re a beginner or an experienced athlete, you can always improve your push up technique to make them even more effective.

It is s one of the simplest and most effective exercises for strengthening your chest, triceps, and shoulders. It’s a versatile move that you can do just about anywhere, and it doesn’t require any equipment. I can assure you that a lot of people have not done their first push up rep yet. Yes. Not yet. You can’t just go up and down anyhow and still claim to complete a rep.

To call yourself the king of push ups, understanding the movement and muscles engaged is crucial. Let take some few minutes to have the overview of this exercise so that we can incorporate into our workout routine.

Muscles worked on when doing push-ups

Push-ups are a classic exercise that works several muscles in the body. The primary muscles worked are the pectorals, or chest muscles. The triceps, located on the back of the arm, are also worked when doing push-ups. Finally, the anterior deltoids, or shoulder muscles, are engaged when pushing up.

How to warm up for perfect push-ups

The key to a perfect push-up is practice. You need to gradually work your way up to the full range of motion to avoid injury. Here’s how to warm up for perfect push-ups: Start by doing some basic arm stretches, and arm circles to get your blood flowing. Use about two to three minutes to warm up.


The steps to do perfect push-ups every time!

The another key to the perfect push-up is all in the technique. If you can nail the following steps, you will be able to do a perfect push-up every time, with no added stress on your joints.

1. Get into position. Lie face down on the floor with your palms flat on the ground and shoulder-width apart. Make sure that your body is straight from head to heels.

2. Bend your elbows and slowly lower yourself towards the ground. Keep your back flat, and don’t let your hips sag or rise into the air.

3. Stop when your chest is an inch or two above the ground, and repeat.

Push-up variations for added challenge

Many push-up variations can be used to increase the challenge of this basic exercise. For example, one way to make the push-up more challenging is to add a clap between each rep. This increases the explosive power and strength of the upper body.


Another great way to make the push-up more challenging is to elevate the feet on a bench or other sturdy surfaces. This variation increases the range of motion and makes the exercise more difficult overall.

There are endless push-up variations that can be used to increase the difficulty and challenge of the exercise. Here are a few:

1. Plyometric push-ups: add in an explosive jump at the top of each rep

2. One arm push-ups: require more balance and strength

3. Close grip push-ups: work your triceps more


4. Hindu push-ups: a deeper range of motion that is great for chest and triceps development.

5. Diamond push-up: the diamond shape of your hands increases triceps recruitment

6. Clap push-up: Explosive power move that works the chest and shoulder muscles

7. Spiderman push-up: a great variation for working the oblique muscles

8. Pike push-up: works the shoulders, triceps, and core


9. Superman push-up: works the whole body, especially the lower back

10. Flying squirrel push-up: an advanced move that works the chest and shoulder muscles

Common push-up mistakes and how to deal with it

Here are some common mistakes people make when doing push-ups:

1. Not keeping your core engaged

2. Sagging in the middle


3. Flaring your elbows out to the side

4. Lifting your hips too high

5. Letting your head droop

Here are some things to keep in mind to avoid making these mistakes:

1. Keep your core engaged by keeping your abs pulled in and your back straight.


2. Keep your body in a straight line from your head to your heels.

3. Elbows should be kept close to your sides, and shouldn’t flare

Bottom line

Regularly doing push-ups is a great way to build and strengthen your upper body muscles. If you follow the instructions carefully, you will be able to do a perfect push-up within a few days.

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *


How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.



Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.


1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.


The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can


2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.


To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.


Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.


Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

Continue Reading


What a beginner should do in the gym.




Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy



4.Set a sensible weight limit when lifting.


6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.


9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

Continue Reading


How to do inclined bench press for a proper form

How to get the most out of an inclined bench press




If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?

This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.

3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.


How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.


To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

Continue Reading