Liegestütze

Liegestütze, also known as push-ups in English, are a fundamental bodyweight exercise that primarily targets the chest muscles (pectorals), shoulders (deltoids), and triceps. They are performed by starting in a plank position with hands placed shoulder-width apart on the floor, then lowering the body towards the ground by bending the elbows, and finally pushing back up to the starting position. Proper form involves maintaining a straight line from head to heels, engaging the core, and controlling the movement throughout the entire repetition.

There are numerous variations of the liegestütz that can alter the difficulty and emphasize different muscle groups. For example, incline push-ups, where the hands are placed on an elevated surface, make the exercise easier and are often used by beginners. Conversely, decline push-ups, with the feet elevated, increase the resistance and focus more on the upper chest and shoulders. Diamond push-ups, where the hands are brought together to form a diamond shape, heavily engage the triceps.

Liegestütze are highly effective for building upper body strength and endurance. They require no equipment, making them accessible for people to perform virtually anywhere. Consistent practice can lead to improvements in muscular hypertrophy, power, and overall functional fitness. They are a common exercise in many training programs, including those for general fitness, sports performance, and military conditioning.