If you want to show off how fit you are,you drop and do push-ups. That’s what happens on TV, anyway. In Top Gun: Maverick, buff fighter pilots do hundreds of push-ups on a hot tarmac. In the late 90s, Demi Moore wowed audiences by doing one-armed push-ups in the movie GI jane, then again on David Letterman. Once,Michelle Obama and Ellen DeGeneres competed to see who could do the most push-ups (Obama won).

Are push-ups really worth the hype? According to fitness experts, absolutely.

“In my opinion,push-ups are one of the most underrated movements in fitness,” says Dr Andrew jagim,director of sports medicine research at the Mayo Clinic Health System. Jagim says they are often overlooked because they seem basic, but if you practice them regularly, over time, you’ll likely notice improvements in upper body strength, as well as “posture, core control and overall athleticism”.

Push-ups can be a good way to assess one’s general fitness. “I’ve learned that how well someone can perform a push-up tells me a lot about their overall movement quality,” says Mark Bohannon,chief experience officer and personal trainer at Ultimate Performance. They also cost no money and can be done just about anywhere.

Hear’s what you need to know about how to start doing push-ups correctly.

How do you do a push-up?

Push-ups require important upper body strength, but really they are a full body exercise.Begin in a plank position, with your hands and toes on the ground. Hands should be placed slightly outside shoulder width, says bohannon, with fingers spread and facing forward. Feet can be set w

The ultimate guide to push-ups: how to do them, benefits and common mistakes

Push-ups are a classic exercise for a reason.They require no equipment, can be done anywhere, and work multiple muscle groups. But if you’re struggling to master them, or want to make sure you’re getting the most out of this exercise, read on. Here’s everything you need to know about push-ups, from proper form to how to incorporate them into your fitness routine.

Why do push-ups?

Push-ups are a compound exercise, meaning they work several muscle groups at the same time. Primarily, they target the chest, shoulders, and triceps, but they also engage your core and back.”Push-ups are a great way to build upper body strength,” says Alan Jagim, a professor of kinesiology and director of the strength and human performance lab at the University of Wisconsin-La Crosse. “They’re also a functional exercise, meaning they translate well to everyday activities like pushing open doors or lifting objects.”

Beyond building strength, push-ups can also improve cardiovascular health, boost metabolism, and enhance posture.

How to do a push-up: a step-by-step guide

Here’s how to perform a standard push-up with proper form:

1. Start in a plank position: Place your hands shoulder-width apart, fingers pointing forward. Your body should form a straight line from head to heels.
2. Lower your body: Keeping your core engaged and back flat, slowly lower your chest towards the floor. Your elbows should be at a 45-degree angle to your body.
3. Push back up: Once your chest is close to the floor, push back up to the starting position, extending your arms fully.
4. Repeat: aim for 8-12 repetitions for 3 sets.

Common push-up mistakes – and how to fix them

many people make mistakes when performing push-ups, which can reduce their effectiveness and increase the risk of injury. Here are some common errors and how to correct them:

Sagging hips: This indicates a weak core. Engage your core muscles throughout the exercise to maintain a straight line from head to heels.
Flared elbows: Keeping your elbows close to your body (around 45 degrees) protects your shoulder joints and targets the triceps more effectively. Not going low enough: Aim to lower your chest close to the floor to get a full range of motion.
Looking forward: Keep your head in a neutral position, looking down at the floor, to maintain proper spinal alignment.
Holding your breath: Breathe deeply throughout the exercise, inhaling as you lower your body and exhaling as you push back up.

Knee push-ups: Perform the push-up with your knees on the floor. This reduces the amount of weight you’re lifting.
Incline push-ups: Perform the push-up with your hands elevated on a bench or wall. This also makes the exercise easier.
Decline push-ups: Elevate your feet on a box or stable surface to increase the difficulty.
* Tricep push-ups: Keep your hands narrow and elbows tucked close to your body as you descend to focus on the triceps.

As you build strength, you can make them more challenging, says Jagim. he suggests progressing to decline push-ups (where your feet are elevated on a box or another stable surface), tricep push-ups (where you keep your hands narrow and elbows tucked close to your body as you descend) or adding weight, like a weight plate, on your back.

How do you incorporate push-ups into your fitness routine?

Learning how to do push-ups doesn’t have to consume your life. rule says she likes to think of push-ups as “a skill that you could spend three to five minutes working on at the start or end of your workout, twice a week”.

To start, she suggests building up your strength in a plank position: hold a plank for 30 to 60 seconds, three to four times.Once that feels agreeable,Rule suggests trying negative push-ups. Start in plank position, and slowly lower down in a controlled way, building up to a 10-second lowering before pushing back up. Repeat this three to four times. After that feels good, she recommends trying isometric holds – lowering down to a challenging position, and holding for three to five seconds. Do this for a few holds with as much rest time in between as you need.