Push-Up
The classic push-up is a fundamental upper body exercise that builds chest, shoulder, and tricep strength while engaging your core.
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Chest, Triceps, but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Start in a plank position with hands slightly wider than shoulders
- 2Keep your body in a straight line from head to heels
- 3Engage your core and glutes throughout
- 4Lower your chest toward the floor by bending your elbows
- 5Keep elbows at about 45 degrees from your body
- 6Lower until chest is 1-2 inches from the floor
- 7Push through your palms to return to start
- 8Maintain rigid body position - no sagging hips
Common Mistakes to Avoid
Make It Easier
- Incline push-up (hands on couch)
- Knee push-up
- Wall push-up
Make It Harder
- Decline push-up
- Diamond push-up
- Archer push-up
- One-arm push-up progression
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The push-up is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 2 minutes per set
- Builds real strength - targets chest, triceps for functional fitness
- Quiet enough - won't wake sleeping kids or bother neighbors
- Small space - requires minimal room
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.