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Basic Push-Up (Training with Your Own Body Weight)

Also referred to as the press up, the Push-Up is possibly the most classic of all strength training exercises. This exercise develops your upper body, particularly the pectoralis major muscles or pectorals, and the triceps brachii muscles or triceps. Push-Ups are also a staple in military training.

In this exercise, you assume the prone position, your back is straight, and your hands are slightly more than shoulder-width apart. You can start your Push-Ups very gently. For women, using Push-Up grips will be easier on your wrists.

To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing Push-Ups, or any type of exercise for that matter. Learn how to do the basic Push-Up in this section:

STEP 1: Assume a prone position on the mat or on the floor.
STEP 2: Maintaining a straight back, bend your elbows to lower your shoulders and upper body until your forehead and nose are almost touching the floor. Straighten your elbows to raise yourself.
Whether you prefer working with Free Weights, Weights on Gym Machines or just with your own body weight, the important thing to do is to start realistically and keep at it - at all costs.
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