Push-Ups
Push-ups are a classic bodyweight exercise that primarily targets the chest, shoulders, triceps, and core. Here's how to do a push-up correctly:
- 1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
- 2. Lower your body by bending your elbows, keeping them close to your sides.
- 3. Descend until your chest almost touches the ground, then push back up to the starting position.
Deadlifts
Deadlifts are a compound exercise that engages the entire posterior chain, including the gluteus, hamstrings, lower back, and core. Follow these steps to perform a deadlift:
- 1. Stand with your feet shoulder-width apart and a barbell in front of you.
- 2. Bend your knees and hinge at your hips to grip the barbell with an overhand or mixed grip.
- 3. Keep your back straight, chest up, and core engaged.
- 4. Drive through your heels, lift the barbell, and stand tall.
- 5. Lower the barbell back down in a controlled manner.