A step-by-step guide with pictures

Pumps are a compound exercise this is generally done with body weight and helps develop strength. When done correctly, push-ups work the pectoral muscles, triceps, and shoulder muscles. It also ensures the work of all muscle groups focused on balance, core strength, cardio endurance, mobility and flexibility. Since push-ups are a functional exercise, they are part of basic strength training used in physical education and military. Are they not enough to indicate the effectiveness of the pumps in all areas? So let’s continue…

Perfect push-up form for beginners:

1. Starting position:

   • Start in a plank position with your hands slightly wider than shoulder-width apart.
   • Keep your wrists in line with your shoulders and your fingers pointing forward or slightly outward.
   • Engage your core and maintain a straight line from your head to your heels. Avoid sagging your hips or arching your back.

2. Execution:

   • Lower your body by bending your elbows while keeping them close to your torso.
   • Lower yourself until your chest is about an inch off the floor or as far as your strength allows.
   • Make sure your body moves as one unit; don’t let your hips sag.
   • Push through your palms to extend your elbows and return to the starting position.
   • Fully extend your arms without locking your elbows.

3. Breathing:

   • Inhale as you lower your body.
   • Exhale as you push yourself upwards.

Common mistakes to avoid:

1. Sagging hips: Keep your body in a straight line from head to heels. Don’t let your hips go too low or high.

2. Flared elbows: Keep your elbows close to your body to protect your shoulders.

3. Incomplete range of motion: Lower your body until your chest is close to the floor. Going only halfway won’t give you all the benefits.

4. Poor hand placement: Hands should be in line with your shoulders, neither too wide nor too narrow.

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5 Important Benefits of Pumps

1. Full-body engagement:

Although push-ups primarily work the upper body, they also work various muscle groups throughout the body. For example, the back muscles help maintain a stable posture and the leg muscles contribute to overall stability. This complete engagement makes push-ups an effective full-body exercise.

2. Muscle engagement:

When done correctly, push-ups primarily target the pectoral (chest) muscles, triceps (back of the arms), and deltoid (shoulder) muscles. This engagement helps build both upper body strength and muscle definition. Beyond the main muscle groups, push-ups work a variety of other muscles to maintain balance and stability. This includes the core muscles, which help stabilize the spine and pelvis, as well as the back, which helps maintain good posture.

3. Cardio-endurance:

Performing push-ups at a faster pace or at high repetitions can quickly increase your heart rate. This increase in heart rate is a key part of cardiovascular training because it helps improve the efficiency of your cardiovascular system, including your heart and lungs. Push-ups can be done repeatedly or as part of a circuit training routine, making them an effective way to improve cardiovascular endurance when performed at a faster pace.

4. Functional exercise:

Push-ups simulate pushing movements commonly encountered in daily life, making them a functional exercise. This means that the strength and skills learned from push-ups can be directly applied to real-world situations, which is valuable in physical education and military training.

5. Muscular endurance

Muscular endurance is the ability of a muscle or group of muscles to maintain a contraction for an extended period of time or to perform repeated contractions without fatigue. Push-ups require you to hold your body weight for an extended period of time with each repetition. This sustained effort places a considerable strain on your muscles, helping to improve your endurance over time.

Given these benefits, it’s clear that push-ups are an effective and versatile exercise that can benefit individuals in a variety of fields, from sports and fitness to military and physical education. They offer a comprehensive approach to building strength, endurance and functional fitness.

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Create a complete push-up routine

As a beginner, it’s crucial to prioritize proper form and technique over number of repetitions. Gradually progress in repetitions and difficulty levels as you become more comfortable with each variation. Additionally, listen to your body and adjust workout intensity as necessary to avoid overwork or strain.

This routine provides a comprehensive introduction to push-up training and allows you to gradually build strength and endurance while incorporating various push-up variations. Adjust the number of sets and repetitions as needed based on your fitness level and how challenging the workout is for you.

Here is an example of a routine for beginners:

Warm:

• 5 to 10 minutes of light cardio (for example, jogging in place or jumping jacks)
• Dynamic upper body stretches, including arm circles and shoulder rolls

Push-up training program:

Set 1: standard pumps

• 2 sets of 12 to 15 repetitions
• Rest for 30 to 60 seconds between sets
• Focus on maintaining proper form throughout each set
• If you can’t perform the desired number of repetitions with good form, perform as many as possible and gradually work your way up to the target range.

Set 2: Incline Push-ups

• 2 sets of 12 to 15 repetitions
• Rest for 30 to 60 seconds between sets
• Place your hands on an elevated surface (such as a bench or step) to make the exercise slightly easier than standard push-ups.

Set 3: Refuse push-ups

• 2 sets of 12 to 15 repetitions
• Rest for 30 to 60 seconds between sets
• Elevate your feet on a stable surface (for example, a bench or step) to increase the difficulty

Cool:

Stretch the muscles of your chest, shoulders, triceps and upper back to improve flexibility and aid recovery

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