Vertical push-ups what muscles work. Handstand push-ups upside down against a wall

1.4 Military push-ups Push-ups are an integral part of physical training in the armed forces, and in many armies of the world, soldiers are daily forced to do this classic exercise. In the army, doing push-ups is part of the standard assessment program.

4.5 Diamond push-ups Diamond push-ups Very similar to push-ups with narrow setting hands, this option develops the triceps well and, to a lesser extent, the muscles of the chest and shoulder girdle.Starting position: Take the position of the "emphasis for push-ups", but place the brushes like this

4.6 Fist Pushups Surprisingly many people complain that regular push ups cause discomfort in their wrists, but if you close your hands into fists, then the weight of the body will not be on the palms, but on the knuckles, which when performing movements

4.7 Clapping push-ups This explosive or plyometric exercise encourages further development shoulder muscles girdle, chest and triceps. Starting position: Get into the push-up position. Legs can be slightly spread apart to make it easier to keep

4.16 Alternate push-ups This type of push-up strengthens the muscles of the shoulder girdle and triceps, and also adds an additional element of aerobic activity to the workout. Starting position: Take a plank position (position "lying on the elbows and toes"). Whole body from head to toe

6.6 Wall push-ups Wall push-ups significantly reduce the load on the muscles of the arms, upper back and abdomen. The closer you stand to the wall, the easier it is to perform the exercise. But remember that when doing such push-ups, you need to carefully monitor the position

6.7 Table push-ups Slightly more difficult than wall push-ups, but still fairly easy, table push-ups are very effective exercise, allowing you to work out the muscles of the upper back and triceps. Starting position: Stand about 75-90 cm from

6.9 Knee Push-ups To reduce the weight of the body being lifted by about 50 percent, you can change the traditional push-up technique and perform the exercise on your knees. Don't forget the importance correct execution movements and try to keep

Triceps push-ups Working muscles: The main working muscles are triceps. Secondary ones are chest, shoulders, forearms. Equipment: Two horizontal benches. Execution: Place two benches side by side at a distance sufficient to put your feet on one bench and

Push-ups in the gym as the main projectile for development pectoral muscles and triceps use the bench press. The same effect is achieved when pressing in reverse - that is, with push-ups from the floor. At the same time, not only the muscles of the arms and chest work, but the whole body.

Push-ups are a bodyweight strength exercise that is key to developing upper body muscles. Regular execution push-ups not only increase your stamina and strengthen individual groups muscles, but helps to tone the whole body.

Do you want to learn how to do push-ups, look for a ready-made scheme and the correct push-up technique? Or just want to know about the effectiveness of this exercise? We offer you the most complete guide on push-ups in one article, as well as step by step instructions how to learn push-ups from scratch.

Push-ups: how to do it right

The push-up is the most popular bodyweight exercise. It is used not only in strength training, but also in plyometric classes, crossfit, Pilates, callanetics and even yoga. And such push-up versatility easily explained. Push-ups help to engage all muscle groups from the neck to the toes, and in particular strengthen the pectoral muscles, shoulder girdle, triceps and abs.

There are many various kinds push-ups, but before moving on to more complex modifications of this exercise, let's look at the technique for performing classic push-ups. The correct form of exercises is not only the maximum result and high-quality muscle work, but also reduced risk of injury and damage during lessons.

Correct technique during classic push-ups from the floor:

• The body forms a straight line, the pelvis does not go up and does not bend down.
• The abdominal muscles are tense, but the breath is not held.
• The head is in a neutral position, does not look down, but does not lift up either.
• The palms are strictly under the shoulders, do not go forward.
• Palms look forward, parallel to each other.
• The elbows are turned back 45 degrees, they are not spaced to the side.
• On the exhale, bend the elbows and lower the body parallel to the floor, keeping the straight line of the body.
• Push-ups from the floor are performed with full amplitude, i.e. the body is lowered as low as possible. Elbows should form a right angle.

It is this technique of classic push-ups that helps to evenly work out the muscles of the shoulders, chest and triceps.

Push-ups from the floor involve several muscle groups at once. This exercise allows you to work out all the muscles of the shoulder girdle and the small stabilizing muscles of the shoulder. Also push-ups from the floor and from the knees develop strength and elasticity of the muscles of the shoulders, which is especially important because the shoulder joint is extremely unstable and prone to displacement and injury.

Push-ups from the floor help to work out the following muscle groups:

• pectoralis major muscle
• Deltoids (shoulders)
• Triceps
• Serratus anterior
• Abdominal muscles

In addition, during push-ups, the muscles of the legs, buttocks and back are indirectly included in the work. Also push-ups increase functional strength necessary to perform regularly performed actions (lifting and moving objects, cleaning the house, holding the child in her arms).

The main mistakes in the technique of classic push-ups from the floor

Push-ups from the floor is not such a simple exercise as it seems at first glance. Mistakes in execution technique are made not only by those involved, but even by coaches! Improper performance of push-ups is fraught with injuries to the wrists, shoulder and elbow joints as well as pain in the neck, back and lower back. If you can't keep the correct form when pushing up from the floor, kneel down or reduce the number of repetitions! Teach yourself to do this exercise correctly from the very first performance.

The most common mistake in push-up technique is the position of the elbows relative to the body. The outstretched elbows help to compensate for the lack of upper body muscle strength. Of course, you can also perform this version of push-ups. (which many do). But the problem is that this way of doing it increases risk of shoulder and elbow injuries. Therefore, it is better to pay attention to the position of the elbows: they should be turned back 45 degrees, and not look in different directions.

In classic push-ups, the hands should be strictly under the shoulders. Some practitioners practice push-ups with a wide stance, but this is a weaker position in which your muscles do not work well enough. Also, wide-arm push-ups can cause shoulder pain over time.

During push-ups, the body should form a straight line. But if you have a weak core, then there is a risk of breaking the push-up technique: lifting the buttocks up or, conversely, bending the lower back and lowering the hips to the floor. Not correct position body will give extra load on the spine. To avoid this mistake, start practicing the plank exercise - this will help strengthen the muscle corset. We recommend reading: Plank - benefits and harms, 45 plank options + training plan.

A very common mistake in the push-up technique is to perform an exercise with incomplete amplitude, namely, insufficient lowering of the body down. Naturally, at first, it will be difficult for you to perform push-ups with a full range, but accustom yourself from the very beginning of practice. lower the body to a right angle at the elbow.

For example, let's visually compare the correct and incorrect push-ups.

1. Correct classic push-up:

The body forms a straight line, the pelvis does not rise up, the lower back does not bend. When push-ups, the body falls low, the elbows are close enough to the body, the palms are under the shoulders.

2. Correct push-up from the knees (a simplified version of the classic push-ups):

Similarly, the body forms a straight line, there are no deflections and bends in the back. Pay attention to the correct position of the palms relative to the shoulders.

3. Push-up with an error:

The pelvis is lowered down, the lower back is curved, the straight line of the body is broken. This exercise can cause back pain and even injury.

4. Push-up with an error:

In this picture, we see insufficient lowering of the body down, the elbows are barely bent. It is better to do 5 quality push-ups than 15-20 low-quality ones where the arms do not form a right angle.

Thanks to the youtube channel for the visual gifs Lais DeLeon.

Push-ups: benefits, harms and contraindications

Like any other exercise, push-ups have a number of advantages and disadvantages, as well as contraindications for execution. This is excellent strength exercises for muscle development, but incorrect execution or weak joints it may have adverse health effects .

Benefits of doing push-ups:

1. Push-ups - best exercise to strengthen chest muscles with your own body weight. If you want to work on your pectoral muscles, then push-ups should definitely be included in your training plan.

2. The push-up is a multi-purpose exercise that works right away. several muscle groups . In addition to the chest, you will strengthen the muscles of the triceps, shoulders and core. Push-ups from the floor also include the back, legs and buttocks, thereby providing full workout body.

3. To perform push-ups, you will not need additional equipment. Also, you can do this exercise both at home and on the street. Are you on vacation? You do not have access to Gym? No problem, push-ups can be done anywhere you find a small square of space.

4. Push-ups Help Strengthen muscle corset . Not only will this get you closer to a 6-pack abs, it will also help prevent back pain and improve your posture.

5. Push-ups from the floor - very variation exercise. Wide staging hands includes the muscles of the shoulders, a narrow setting of the hands - triceps. You can train very well upper part body using only its own weight.

6. The ability to do push-ups correctly will come in handy not only in strength training, but also in yoga, Pilates, callanetics, plyometric programs. Push-ups are one of main exercises with your own body weight.

7. Push-ups develop muscle strength and elasticity shoulders. Subject to the correct technique, this is the prevention of injuries of the shoulder joints, which are most vulnerable to those involved.

8. Large quantity modifications (From the easiest to the hardest) makes push-ups a versatile exercise that is suitable for both beginners and advanced. This means you will always have a productive workout, regardless of strength or experience level.

Harm of push-ups and contraindications for classes

Despite the many benefits and benefits of push-ups for body development and improving strength training, push-ups can cause harm to your body. During push-ups, the joints of the shoulders, elbows, and wrists are included in the work, so if you have a history of injuries or joint problems, then push-ups should not be performed. Injury to the joints while doing push-ups is not uncommon, especially if you do not follow the correct technique.

Contraindications for doing push-ups:

• Arthrosis, arthritis and other joint problems
• Shoulder, arm, wrist injuries
• Problems with the spine
• Lumbar lordosis
• Big extra weight

Be sure to follow the correct technique when doing push-ups. Recommended always stretch your hands, elbows and shoulders before doing push-ups, performing circular motions hands to one side and the other.

10 push-up features you need to know about

1. The closer you put your hands while doing push-ups, the more the triceps work. The farther you place, the more shoulders are included in the work.

2. If you want to make push-ups easier, then rest your hands on the bench or kneel.

3. If you want the opposite, make pushups harder, then place your feet on a bench or other elevated position. Moreover, the higher the legs are, the more difficult it will be to do push-ups.

4. To increase the amplitude and increase the effectiveness of push-ups, you can perform them on special racks: push-up pads. In this case, the body will sink lower, and the muscles will work even harder.

5. Push-ups not only allow you to thoroughly pump the muscles of the chest, shoulders and triceps, but also significantly reduce the risk of wrist injuries.

6. If you do not have special stops, then you can do push-ups on dumbbells, this will also help reduce the load on the hands.

7. Before push-ups, try to do gymnastics for the joints of the shoulders, elbows and hands (circular movements of the shoulders, arms and hands).

8. If you have weak wrists, use elastic bandages They will reduce stress on the joints. This is especially true if you plan to do plyometric push-ups (about them we will talk below).

9. To increase muscle mass, try to perform push-ups with a small number of repetitions, using complex modifications or extra weight. But for weight loss, the development of endurance and the development of functional training, you can move towards increasing the number of repetitions.

10. In the standard description of exercises it is allowed make some adjustments , which are due to different anatomical structures and flexibility. Determine the position of the palms that will ensure comfortable push-ups.

How to learn to do push-ups from scratch: a ready-made plan

It's okay if you've never done push-ups before or had a long break from fitness and lost this skill. Everyone can learn to push up from the floor, regardless of gender and age! Of course you will need regular practice, but learning to do push-ups is not as difficult as, for example, pulling up.

The most important thing to remember if you want to learn how to push up from the floor efficiently and effectively: you must always follow correct execution technique from the very first repetition of the exercise. Even if you start with simple variations of the exercise, remember the correct form and technique.

In order to start pushing up from the floor from scratch, we offer you a step-by-step program for beginners. Thanks to this scheme, everyone can learn push-ups from the floor!

Ready-made scheme, how to learn to do push-ups for beginners

In order to learn how to push up from the floor, you will need to master 3 step push ups . You need to do it daily, you need to perform 3-4 approaches for the maximum number of repetitions in each approach. Perhaps the first attempts will not allow you to wring out more than 5-10 times, but every day you will progress.

If you feel that by the end of the week you have not made the desired progress, then continue with the same modification of push-ups for another week. It is better to move to the next level of difficulty after you can push up 30-40 times without interruption. Don't forget about correct technique doing push-ups!

Week 1: Wall push-ups

Wall push-ups are an exercise that everyone can do. These vertical push-ups are a great introductory exercise that will help you further master push-ups from the floor.

Week 2: Knee push-ups

The next level is push-ups from the knees. Please note that even with push-ups from the knees, the body should maintain a straight line, the pelvis should not go up.

Week 3: Bench push-ups

After you have mastered push-ups from the knees, you can move on to push-ups from the bench. Attention, there is a nuance here. The higher the bench, the easier it will be for you to do push-ups. Therefore, you can change the height of the surface, thereby slowly preparing yourself for push-ups from the floor.

Week 4: Push-ups from the floor

After three weeks of regular push-ups, your body will be ready for floor push-ups. Remember that it is better to do fewer repetitions, but with full amplitude (elbows should be bent 90 degrees).

How many times do you need to do push-ups: ready-made push-up schemes

Once again, we emphasize that you should never chase quantity, neglecting quality. In addition, it is not always necessary to strive for an increase in the number of repetitions. How many times you need to do push-ups depends on your goals.

So there are several possible situations:

1. If you want pump up and increase muscle mass in volumes, then move towards increasing weight and complexity. For example, use barbell discs or raise your legs on a bench. Training scheme: 10-12 reps for 3-4 sets.

2. If you want lose weight and get relief, then move towards increasing the number of repetitions. Do 15-25 reps for 5 sets. Can be increased weekly total push-ups or move on to more complex modifications.

3. If you want develop endurance and functional strength, then also move towards increasing the number of repetitions and choose more complex modifications of push-ups on the floor, including plyometric ones.

An example of a ready-made push-up scheme for increasing endurance and losing weight:

An example of a ready-made push-up scheme for increasing muscle mass:

21 Gif Pushups!

We offer you a unique selection: 21 options for push-ups from the floor in visual GIF animations! The proposed modifications of the exercises are divided into 3 levels of difficulty. Please note that the complexity of the exercise is often determined by individual characteristics and specific training experience, so the gradation is not universal.

Thanks for the gifs to the youtube channel from Luka Hocevar.

Push-ups on the floor: 1 level of difficulty

1. Wide push ups(wide push up)

2. Push up with Reach

3. Push-ups with a touch of the knees (Knee Tap Push up)

4. Push-ups with a touch of the shoulder (Shoulder Tap Push up)

5. Triangular push-ups (Diamond Push up)

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Mar 14 2017

This exercise in its various variations is a great way to make the shoulders and arms stronger and more beautiful. At the same time, push-ups help to form good posture and waist, strengthen the muscular corset of the body, contribute to the elasticity of the chest, which is especially important for girls.

What are the benefits of push-ups

The basic exercise involves working with the weight of your own body, so several muscle groups and joints at the same time. The benefits of push-ups for women are largely due to effective weight loss: even with crunches (movements for pumping the press), a person spends half as many calories as with push-ups. The complex work of the muscles of the body provides a number of advantages:

• speeds up metabolism;
• strengthens the abdominal muscles;
• increases endurance and strength.

By doing 100 repetitions, you will spend 100 kcal, while working out the stomach with twists will give only half of this result. This is due to the fact that several muscle groups are involved in push-ups at once - pectoral, deltoid (on the shoulders), biceps and triceps. Exercise, in addition, is useful in that it helps a woman get rid of a lot of problems - they correct posture, tighten the skin, make the stomach flatter by using the transverse muscles of the peritoneum, and tighten the chest. At the same time, systematic exercises are important for weight loss - it is advisable to do push-ups daily.

From the floor

This is a classic and one of the easiest options for performing an exercise that even a novice athlete can learn. Its peculiarity lies in the vertical position of the body. How to do push-ups from the floor for girls:

• take an emphasis on socks and palms, placing your hands wider than your shoulders, keep your back straight;
• without sagging your pelvis to the floor, begin to bend your arms, take your forearms away from the body by about 45 degrees;
• touching the surface of the floor with your chest, push yourself up, unbending your elbows.

Push-ups for girls, if performed correctly, make the maximum number of different muscles work. In this case, the upper chest, gluteal muscles, triceps and abs. For those girls who start from scratch, the number of repetitions should be limited - for the first time, 10-15 push-ups are enough. For those women who already have some kind of physical training, the load should be increased by increasing the number of movements or using a small weight.

From the wall

This is a great option for women who have never been into fitness with weak arms or who are returning to training after an injury. Such easy technique absolutely safe for the joints, it allows you to maintain a normal deflection of the lower back and gradually strengthen the muscles of the shoulders, chest and arms. It’s worth starting to do push-ups from the wall for girls with 10-20 repetitions, and when such a complex becomes too easy for you, increase the approach by another 10 times. The execution technique looks like this:

• step back from the wall 1.5 steps, place your palms wide on it;
• start bending your elbows, moving your body towards the wall, then unbend them, pushing back to the starting position;
• leaning on the floor with the whole foot and moving slowly, do 12-15 repetitions.

From my knees

Another female version of the exercise, which is performed as easily as possible, is push-ups from the knees. With the help of this multi-joint technique, the pectoral, dorsal, as well as the muscles of the arms and shoulder girdle are strengthened. Doing push-ups from the knees for women is very simple - the complex is suitable even for little girls and older ladies with weakened muscles. How to do simplified push-ups for girls:

• rest your palms and knees on the floor, keeping your body straight, and your hands at a level with your shoulders;
• tearing your feet off the floor with your shins, begin to bend your elbows, leaving your upper body down, then straighten your arms, returning to the starting position;
• repeat the movement 20 times.

How to do push-ups for girls

The technique of movements for girls is no different from men's, however, some indulgences may be given to the weaker sex. Push-ups for women rarely involve a weighted exercise or with an emphasis on the fingers, not the palms. As a rule, girls prefer to perform the standard version with the arms parallel or slightly wider than the shoulders. In this case, the movements have an average amplitude and low speed. To do push-ups correctly, the back must be kept straight, and the legs should be placed either at shoulder level, or narrower, while the stomach should be pulled in.

During any training, it is imperative to monitor your breathing - rise as you exhale, and fall as you inhale. For beginners with overweight the norm of repetitions will be 7-8 times, while at each lesson this number should be increased. Before starting a workout, it is important to warm up the muscles by performing a few swings of the arms, squats, body tilts, etc.

How to learn to push up

You can work out the technique of the exercise only by regular workouts, that is, you need to do push-ups systematically. At the same time, it is important to memorize the correct initial position of the body - the arms are straight, are at shoulder level or slightly wider, the back is even without a strong deflection in the lower back, the pelvis is retracted. In addition, when performing movements, you need to keep the muscles of the abdomen and thighs tense - this will help stabilize the body. When bending your arms, you need to lower your body to the floor as low as possible - this way you will provide sufficient load on the chest, shoulders, triceps, quickly giving them a beautiful shape.

To quickly learn how to do push-ups, it is important to further strengthen the hips, abs and back. To do this, perform exercises aimed at pumping the corresponding types of muscles. The push-up program for girls should be comprehensive, especially if it is aimed at losing weight. To have toned body, it is important to perform push-ups for girls regularly (at least 3 times a week).

The main mistakes of beginners when performing a movement that prevent them from achieving the expected results and making the muscles strong:

• protrusion of the buttocks up;
• sagging belly;
• "dives" to the floor of the head;
• curvature of the back during push-ups;
• insufficiently low inclination of the body when bending the elbows (the chest should touch the floor).

From the floor

Training in the technique of performing an exercise can conditionally be divided into several stages, which will differ in severity. In this case, you first need to assess the level of preparation of women. So, if you can push out 5 or more times, then the first 2 points should be skipped, otherwise, start preparing the body for classes from the very beginning. It is important for girls to do push-ups from the floor correctly, for this there is a six-step training methodology.

1. Bending the arms with an emphasis on the wall. Any unprepared person can perform this exercise. Stand in front of the wall, leave your legs a meter back, rest your hands on its surface (while they should be parallel to your shoulders). Begin to bend your elbows, moving your body towards the wall, then unbend your arms until the joint is fully extended. Push up like this 15-20 times. Make sure that not only the upper body leans, but also the pelvis with the legs - so the load will be full.
2. Push-ups from the knees. Once you're comfortable with wall push-ups, move on to a harder variation of the exercise. Rest your knees and palms on the floor, begin to slowly lower your body down, bending your elbows set slightly wider than your shoulders. Then fully straighten your arms, returning to the starting position (you need to raise the entire body, along with the pelvis). Do 20 reps at a time, while keeping your ankle and feet off the floor.
3. Bench push-ups. The support should not be too high, but not low either (optimally - 40-50 cm above the floor level). Lean your hands on the object, it is better to put your legs against the wall so as not to drive off. Go down, almost touching the bench with your chest, then straighten your arms. The legs and palms should be in line with the shoulders. Start doing the exercise with 20 repetitions.
4. Plank. This exercise will help strengthen the muscle corset of the back, abs, buttocks, shoulders and arms, making it easier to perform classic push-ups for girls in the future. Rest your palms and socks on the floor, align your back so that there is no bend in the lower back and bulging priests. Tightening your whole body, including your stomach and hips, hold the position for at least 40-60 seconds.
5. Half push ups. This is a transitional exercise that helps to develop the technique and increase the strength of the muscles necessary for full push-ups. The movement is performed according to the following scheme: hands are placed on the floor, legs are parallel to them, after you need to bend your elbows, moving your body to the floor, linger for a second in a position where your arms bend 90 degrees, and return the body to its original position. The optimal number of repetitions is 20.
6. Pushups. Take the position described in the last exercise, tighten your abs, hips, and back. Push up, lowering the body almost to the floor. Start with 10-15 repetitions, gradually increasing their number.

On uneven bars

This heavy traumatic exercise must be learned before proceeding to its implementation. Push-ups on the uneven bars for girls make the pectoralis major, triceps, upper back and deltas work. Pushing up in this way, the load is still on the ligaments and tendons, shoulder joints, therefore, before performing movements, it is important to warm up the body well and prepare the muscles. Training to strengthen the body of girls before push-ups on the uneven bars should include:

• push-ups from the floor with a narrow arm position (elbows should be pressed to the body, and palms should be at chest level), while it is optimal to repeat the exercise 10-15 times in each of 4 approaches;
• push-ups from the bench reverse grip- an alternative to the first method, which strengthens the triceps well (repeat the exercise, lowering the pelvis to the floor as much as possible, 10 times in each of 4 approaches);
• partial push-ups on the uneven bars, in which you do not go too low to the horizontal bars, and keep your arms parallel to the body (repeat the movement 8 times in each of 3 approaches);
• push-ups on uneven bars with support, in which you will be insured, holding your ankles (perform the exercise 10 times in the approach, which can be 4-6).

Video: push-up technique

Push-ups from a vertical or horizontal support is basic exercise, which helps not only burn fat and build muscle mass, but also has a beneficial effect on the musculoskeletal system.

What muscles work

The push-up from the support is very useful exercise, which does not require special physical training. However, despite this, it helps to develop well many of the muscles located above the belt.

This exercise is great for those who are just starting to play sports. A separate plus is the absence of krepatura (pain in the muscles after exercise).

Did you know? Exercising not only helps burn excess calories, but also makes the brain work more efficiently.

So, when doing push-ups from a support (wall), the following muscle groups work:

• broadest back;
• straight abdomen;
• external oblique abdomen;
• three-headed shoulder;
• chest and round large;
• anterior dentate.

What are useful for women

Like any sports exercise, push-ups from the support have a number of useful properties. By doing this, you can get:

• tightened belly;
• elastic breasts (works as a prevention of sagging);
• beautiful hand relief;
• beautiful back.

How to push up from the wall for girls

Wall push ups are very simple exercise and has a simple execution technique, but in order to obtain the fastest result, it is necessary to strictly follow the recommendations for implementation.
So, we become facing the wall (one step away from it) and perform the following actions:

1. Align your shoulders, chin slightly up, put your hands on the wall, shoulder-width apart (another option: your hands are slightly narrower than shoulder-width), we take emphasis.
2. Feet firmly pressed to the floor (heels do not come off).
3. We lean on our hands, bending them at the elbow until the forehead touches the wall.
4. We return to the starting position and perform several repetitions depending on physical fitness (for a start, 10 times is enough, each next lesson you can increase the number of repetitions).

Important! Performing push-ups with arms already shoulder-width apart helps to work out the triceps better, and with arms shoulder-width apart, a greater load is placed on the chest muscles.

Video: How to do push-ups from the wall

How can you make it harder

If it's time to complicate the usual hand push-up exercise a little, you just need to move away from the support a little and increase the angle of inclination between the hands and the wall: the lower the body, the more difficult it will be to complete the task. Also a complicated version of push-ups from a vertical wall is push-ups from a bench. In this case, the bench plays the role of a horizontal support. The rest of the execution technique is identical.

Despite the ease of such push-ups, experts give several useful tips to help make your workout even more effective:

• it is necessary to increase the load, however, it is worth doing this not every time, but with a certain interval;
• the body should always be like a straight line, all muscles should be in good shape;
• do not rush, perform each action slowly, stubbornly concentrating on the group of working muscles.

Proper performance of any exercise is the key to its effectiveness. In the case of push-ups, everything is even simpler, because it is very simple to perform this action, and the result will not be long in coming. The main thing is to follow all the advice and work on yourself regularly.