Bodyweight Fitness - Standard Push-ups

Steps

1. Foot pointed to the ground, legs together backward push straight, hands slightly wider than shoulders, waist flat maintain the body to be a straight line

2. Bend the elbows, slowly lower the body to the chest, leaving a fist's distance from the ground

3. Pause slightly, then exert to push the body back to the starting position

Foot pointed to the ground, legs together backward push straight, hands slightly wider than shoulders, waist flat maintain the body to be a straight line

Bend the elbows, slowly lower the body to the chest, leaving a fist's distance from the ground

Breathing

1. Inhale during descent

2. Exhale during ascent

Analysis

Standard push-ups, also known as regular push-ups, are the best hand exercises to train the upper limbs, chest and shoulders, and they have no venue restrictions, especially suitable for most fitness enthusiasts

Training plan

1. Beginner standard: 1 set 10-15 reps

2. Intermediate standard: 2 sets 20-25 reps

3. Advanced standard: 3 sets 30-35 reps

Summary

To do regular push-ups well, the body must maintain a straight line from the shoulders to the ankles, the arms are placed at the chest position, the hands are slightly wider than the shoulders, and each action can effectively train the triceps. If you cannot do a complete push-up, you can return to the previously mentioned kneeling push-ups, and gradually build a foundation. I believe you can become the next push-up master