armhevninger

Armhevninger, commonly translated as push-ups, are a bodyweight exercise performed by lowering and raising the torso using the arms while keeping the body in a straight line from head to heels. They train the chest, shoulders, triceps, and core and require no equipment, making them a staple in many strength and conditioning programs.

Technique is straightforward but effective. Start on hands and toes with the hands placed slightly wider than shoulder width and the elbows tucked about 45 degrees from the body. Keep the neck neutral and the spine in a straight line throughout the movement. Lower the chest toward the floor until the chest nearly touches, then press back up to the starting position. Breathe in during the descent and out during the push.

Variations provide options for different fitness levels and goals. Common versions include knee push-ups for beginners, incline push-ups (hands on a bench or box) to reduce load, and decline push-ups to increase difficulty. Grip width and hand position can be adjusted, with wide or diamond (triangular) variations emphasizing different muscle groups. Explosive, tempo, or paused push-ups add training stimuli for power and endurance.

Benefits and safety considerations. Armhevninger strengthen the chest, shoulders, triceps, and core while requiring minimal equipment and adaptable intensity. Common mistakes include sagging hips, flaring elbows, and insufficient range of motion. To progress safely, start with easier variations, maintain proper form, warm up adequately, and avoid pushing through pain or shoulder discomfort. Consulting a professional can help tailor progression to individual needs.