Push-ups

Push-ups are a common bodyweight exercise performed in a prone position, where the individual repeatedly lowers their body towards the ground by bending their elbows and then pushes back up to a straight-arm position. This exercise primarily targets the chest muscles (pectorals), triceps, and anterior deltoids (front shoulders) and also engages core muscles for stabilization. Variations in hand placement, such as close-grip or wide-grip push-ups, can emphasize different muscle groups. Regular push-ups can contribute to increased upper body strength, muscular endurance, and overall fitness, and are a highly accessible exercise requiring no equipment. The exercise also improves blood flow, and can be considered part of a full body fitness training regimen.

Push-ups meaning with examples

• To improve his upper body strength for rock climbing, Mark incorporated daily push-up routines into his training. Starting with 3 sets of 10 repetitions and gradually increasing the number, he found his chest, shoulder and triceps muscles were becoming more defined and resilient. The commitment and consistency of his regimen enabled him to develop the needed upper body strength to increase his climbing skills.
• Sarah, preparing for the fitness test at her law enforcement academy, focused on perfecting her push-up technique. She meticulously practiced proper form, ensuring a straight back and controlled movements. During the exam, she successfully completed a challenging number of push-ups, surpassing the minimum standard and helping her pass with a high overall mark. She felt a sense of achievement.
• The personal trainer designed a circuit workout for his client, emphasizing full-body engagement. The circuit involved push-ups, squats, and planks with short rest intervals between exercises. Focusing on the engagement and maintaining a specific form, the client built their cardiovascular fitness as well as improved muscular endurance, promoting overall strength and balance. The consistent workout led to the client achieving significant improvements.
• After undergoing physiotherapy following a shoulder injury, John was given a graded exercise program which included modified push-ups. Starting against a wall and gradually progressing to the floor, he rebuilt strength in his upper body while avoiding re-injury. These carefully managed exercises proved effective in restoring his range of motion and enabling a return to his previous level of fitness, without pain.