At the Edge Fitness Clubs, we're all about helping you become the best version of yourself! Whether you need guidance with functional fitness workouts, meal planning, or supplement advice, our personal trainers have your back every step of the way. And when it comes to push-ups, nobody explains it better than Aine Thomas, one of our personal trainers from Deptford, NJ, who was recently featured in an article by Nike.
According to Thomas, push-ups “work your chest, shoulders, triceps, core, and even your glutes, making them an efficient way to build strength and stability.” However, Thomas reminds everyone not to overdo it. “Recovery is just as important as the workout itself,” she says, emphasizing the importance of balance in any functional fitness routine. It’s important to remember that “quality beats quantity every time” with this movement.
Perfecting the form of your push-up is all about alignment and control. Here’s how to do it right:
- Hand Placement: Place your hands slightly wider than shoulder-width, with your fingers pointing forward.
- Core Engagement: Maintain a straight line from head to heels — no sagging hips or lifted bottoms.
- Mobility: Lower yourself until your chest is just above the ground, keeping your elbows at a 45-degree angle. Push back up in a controlled motion without locking your elbows.
Here’s why you should add them to your routine:
1. Improves Upper Body Strength
Push-ups target your chest, shoulders, and triceps while also working stabilizing muscles like the biceps and upper back. With consistent practice, you’ll notice stronger arms, better posture, and more power for everyday activities like lifting, pushing, and pulling.
2. Boosts Core Stability
It builds core stability, leading to better balance, reduced lower back pain, and enhanced overall stability for other movements in and out of the gym.
3. May Improve Cardiovascular Health
When push-ups are done in higher reps or as part of a circuit, they elevate your heart rate, combining strength and cardio.
4. Enhances Sports Performance
The movement helps with shoulder rehabilitation, proprioception, and muscle co-contraction, which enhances joint stability. This translates to improved athletic performance and more dynamic joint support, crucial for sports and high-intensity activities.
5. Engages Multiple Muscles at Once
Push-ups are the ultimate compound exercise, recruiting multiple large muscle groups — from the chest and shoulders to the triceps, core, and even legs. This makes them an ultra-efficient full-body workout.
6. Supports Bone Health
Bodyweight movements contribute to maintaining and increasing bone density. This is especially important for post-menopausal women who are at a higher risk of bone loss, promoting long-term bone health.
7. Enhances Functional Fitness
Boosts your ability to handle everyday tasks and prepares your body for unexpected movements, reducing the risk of injury.
Unlock these benefits by adding push-ups into your workout routine! Reach out to your personal trainer to perfect your form and see the ultimate gains!
Check out the full article here.
