The pushup appears extremely simple. We all have done them or at least tried to attempt. But sometimes they just don’t look as pretty as they seem. So, whether you’re just planning to get yourself in shape with working out, or want to develop your core strength and gain muscles, the push-up is an excellent idea to add to your exercise regimen.
A push-up is one of the great strength training exercises you can do to build your core strength. Push-up is not only about building muscle and strength in your chest, shoulders and arms, but also engaging your core, glutes, and hamstrings your whole body!
Fact: You lift 66% of your bodyweight when you do a standard push-up.
Tip: Sometimes its difficult to remember each of the push-up forms you learnt. So, the next time you do a pushup, start by implementing one or two in the beginning . Master those, then move on to the next level and focus on one or two more—and so on.
– Simple to learn
– Don’t require any of the equipments
– Quick progress, if you do regularly
Be not afraid! We have got the full guide to get it right and how to fix push up mistakes. So let’s start and do the perfect push-up.
Perfect Push Up in 3 Basic steps:
1. Get down on your fours-high plank position.
Place your hands firmly on the ground for a high plank position, directly under shoulders. Ground your toes into the floor to stabilize your lower half body. Tighten your abs, as if you are preparing yourself to take a punch, brace your core, engage glutes and hamstrings entire time during the move. Flatten your back in a manner that your entire body is neutral and straight.
2. Lower your body-let your chest touch the floor
Begin to lower your body, until your chest nearly touches the floor—keeping your back flat, head alligned with your body and eyes focused . Try not to let your butt sag or stick out at any point of time when you practice this move. Your body should be straight and alligned from head to toe. Draw shoulder blades back and down, keeping elbows tucked close to your body, avoid the “T” form arms. As you lower your body, tuck your elbows, pulling them close in a way that your upper arms should form a 45-degree angle. At this point of time, your torso must be in the bottom position of the move. Make a pause, then push back to the starting position as quickly as possible and repeating in sets. If any of the forms brakes or you perform them wrong during the exercise, end the set and consider that your last repetition.
Mistake: Lower Back Sag or Arch
- Do not focus too much on the upper body.
- Push-ups are known for strengthening your pecs, shoulders, and triceps.
- Do not count them individually as they’re entirely a total-body move.
- Instead of your back focus on tightening your glutes and legs.
- You can fix this lower back from arching or sagging by keeping engaged your glutes during the move.
- Press your chest to the ground first and do not let your butt flop to the ground and keep butt in the same plane as your shoulders.
Mistake: Flaring Your Arms
- Avoid letting your arms pop out to 90 degrees as it could be really tough on the shoulders.
- Keep your elbows tucked closer making an angle of 20- to 40-degree angle to your torso and avoid the “T” formation with the arms and body.
Mistake: Forget to Breathe
- When you Concentrate on every form you have learnt and focus on completing the set you get forget to breathe.
- Breathing is one of the most important parts of any work out.
- Inhale on the way down and exhale on the way up during exercise.
- Do not break the inhale exhale pattern, avoid exhale on the way down and vice versa.
- If you’ve ever having neck pain while doing a push-up, probably are you’re not holding your neck in a neutral position.
- To fix this, pick a point on the floor a few feet in front of you to gaze at.
- Do not twist your neck into a strange angle, if you do so, drop to your knees until you see improvement in your forms.
- Always prefer quality to quantity as it is the key to success to get the best results.
- Your push-up should reach a full range of motion by getting your chest near to the floor(avoid touching the ground) then fully extend your elbows at the top.
- For best results avoid arched and sloppy form as it will make for a less effective exercise that targets fewer muscles.