Body Weight Push Up

Overview of the Body Weight Push Up

The Body Weight Push Up is a classic strength training exercise that utilizes your own body weight to build upper body and core strength. Notably, it emphasizes the pectoral muscles in the chest, along with the deltoids in the shoulders and the triceps in the arms. Additionally, engaging your core stabilizes the body throughout the movement, making it a fantastic total-body workout that requires no equipment.

Muscles Involved

During a Body Weight Push Up, the primary muscles worked include:

• Pectoralis Major (Chest)
• Deltoids (Shoulders)
• Triceps Brachii (Back of the Arms)
• Rectus Abdominis (Front of the Core)
• Obliques (Side of the Core)
• Erector Spinae (Lower Back)

Top Mistakes to Avoid

To maximize the effectiveness of the push-up and prevent injury, keep an eye out for these common mistakes:

• Allowing the hips to sag or rise excessively, disrupting the body’s straight line.
• Arching the back or dropping the head, putting strain on the neck.
• Extending the elbows outward excessively instead of keeping them at a 45-degree angle to the body.
• Inadequate depth; failing to lower the chest close to the ground limits muscle engagement.

Execution Tips

Here are some essential tips for performing the Body Weight Push Up correctly:

• Begin in a high plank position with your hands positioned shoulder-width apart.
• Engage your core and keep your body in a straight line from head to heels.
• Lower your body by bending the elbows, keeping them at a 45-degree angle relative to your body.
• Lower yourself until your chest is just above the floor, then push back up to the starting position.
• Maintain a controlled pace; avoid rushing through the reps.

Workouts Incorporating Push Ups

The Body Weight Push Up can be incorporated into various workouts. For instance, a full-body routine could include:

• 5 sets of 10-15 push-ups
• Plank holds for 30 seconds to 1 minute
• Bodyweight squats for 15-20 reps
• Burpees for 10-12 reps

This balanced approach helps to target multiple muscle groups and enhance overall fitness.

Conclusion

The Body Weight Push Up is an integral exercise for building strength and endurance, particularly in the upper body. By focusing on proper form, avoiding common mistakes, and integrating them into your workouts, you can leverage their benefits for serious muscle gains and improved overall fitness.