If you went to public middle or high school between, say, 1980 and 2013, your earliest memory of a push-up is probably from the godforsaken Presidential Fitness Test. If you have no idea what we’re talking about, you’re lucky.
Basically, it was a challenge where you had to do several fitness “events”—one of which was doing as many push-ups as possible—in front of your entire class. Pretty sure scores were put up for everyone to see, too, but thankfully, we’ve buried some of the details wayyyyyy back in the recesses of our minds.
So today, we thought we’d try to replace some of those bad mems with some good ones, with the help of ex-NFL wide receiver and Special Olympics Global Ambassador Dale Moss. We’re redeeming push-ups because they have a ton of benefits, and they’re one of the best moves you can do (as long as you’re doing them correctly).
Below, Dale breaks down the benefits of push-ups and gives some tips on how to incorporate them into your fitness routine.
They target a lot of different muscle groups.
“One of the greatest things about a push-up—beyond the obvious convenience—is the overall workout you can get and the ability to target far more than just your chest muscles,” Dale says. “Yes, push-ups are a chest workout, but you also get great activation of your triceps and delts, along with core work through maintaining a strong base.”
They can be used for both strength training and cardio.
“I feel people really underrestimate the level of core engagement and cardio you can actually get from this movement,” Dale says. “When doing a push-up, your form is the most important thing. With good form, you constantly activate your core throughout the movement. You can even pair a push-up with some form of dynamic movement to add a little extra burn.”
He adds that you should never be afraid to drop to your knees. “I often do push-ups from my knees in a timed, interval format when I really want to get my heart rate up while being conscious of not putting too much strain on my joints,” he says.
You can do them pretty much anywhere. “Anytime you can do a form of movement, it’s simply great for your body. I’m a major advocate for incorporating strength training of some sort into your day-to-day routine,” Dale says. “Not only are you burning calories, but you are also activating numerous muscle groups. This, in turn, builds muscle and immensely helps with your body’s overall functioning.”
“When your form is correct, a push-up can be one of the most versatile bodyweight movements,” Dale says. “You can change the angle by simply using a bench, a counter, or by elevating your feet to target different muscle groups.” As he said earlier, they can also be added to a circuit or other traditional exercises to kick things up a notch.
They’re great for longevity.
“The name of the game is longevity.” Dale says, “A push-up is something you can do for many years down the road, and you can limit wear and tear on your body by being creative.”
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