Video: Pushups Exercise

Pushups are a fundamental bodyweight exercise that has been a staple in fitness routines for centuries. They are a versatile and effective way to build strength, endurance, and power in the upper body and core. Pushups can be performed anywhere, with no equipment required, making them an accessible and convenient exercise option for people of all fitness levels.

Benefits of Pushups

Pushups offer a wide range of benefits, including:

  • Increased upper body strength: Pushups primarily target the chest, shoulders, and triceps, but they also engage the back, core, and legs.

  • Improved upper body endurance: Pushups can be done for multiple sets and repetitions, which can help improve muscular endurance in the upper body.

  • Enhanced core stability: Pushups require a strong core to maintain proper form and prevent excessive movement.

  • Increased power: Plyometric pushups, which involve explosive movements, can help develop power in the upper body.

How to Do Pushups Properly

Proper form is crucial for maximizing the benefits of pushups and minimizing the risk of injury. Here’s a step-by-step guide to performing pushups with proper form:

  1. Starting position: Start in a plank position with your hands shoulder-width apart, your fingers pointing forward, your body in a straight line from head to heels, and your core engaged.

  2. Lowering phase: Keeping your body straight, inhale and slowly bend your elbows, lowering your chest towards the floor until it is just below your elbows.

  3. Pushing phase: Exhale and push yourself back up to the starting position, engaging your chest, shoulders, and triceps.

  4. Maintain proper form: Throughout the movement, keep your elbows close to your body, your hips level, and your core engaged.

Variations of Pushups

There are numerous variations of pushups that can target different muscle groups and challenge different levels of fitness. Here are a few examples:

  • Wide-grip pushups: Target more of the chest muscles.

  • Close-grip pushups: Target more of the triceps.

  • Decline pushups: Increase the difficulty by starting with your feet elevated on a platform.

  • Incline pushups: Decrease the difficulty by starting with your hands elevated on a platform.

  • Diamond pushups: Place your hands together in a diamond shape, targeting the triceps and forearms.

Tips for Beginners

If you’re new to pushups, start with an easier variation, such as incline pushups or wall pushups, and gradually increase the difficulty as you get stronger. Don’t be afraid to take breaks if needed, and focus on maintaining proper form throughout the movement.

Incorporating Pushups into Your Workout Routine

Pushups can be integrated into a variety of workout routines, including strength training, circuit training, and even HIIT workouts. Aim to perform 2-3 sets of pushups, with 8-12 repetitions per set, 2-3 times a week. As you get stronger, you can increase the number of sets, repetitions, or variations.


Pushups are a simple yet powerful exercise that can deliver a wide range of benefits. By incorporating pushups into your workout routine, you can build strength, endurance, and power in your upper body and core while improving your overall fitness level.

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