The push up is considered one of the fundamental exercises that build overall strength, endurance, and stability. And whether you’re a beginner or an experienced athlete, you can always improve your push up technique to make them even more effective.
It is s one of the simplest and most effective exercises for strengthening your chest, triceps, and shoulders. It’s a versatile move that you can do just about anywhere, and it doesn’t require any equipment. Here are tips to help you nail the perfect push-up.
Muscles worked on when doing push-ups
Push-ups are a classic exercise that works several muscles in the body. The primary muscles worked are the pectorals, or chest muscles. The triceps, located on the back of the arm, are also worked when doing push-ups. Finally, the anterior deltoids, or shoulder muscles, are engaged when pushing up.
How to warm up for perfect push-ups
The key to a perfect push-up is practice. You need to gradually work your way up to the full range of motion to avoid injury. Here’s how to warm up for perfect push-ups:
1) Start by doing a few basic exercises like squats and lunges to get your blood flowing.
2) Next, do some basic upper-body exercises like shoulder presses, chest presses, and arm circles.
3) Finally, do a few sets of push-ups with your hands on a bench or stability ball. This will help you get comfortable with the range of motion needed for
The steps to do perfect push-ups every time!
The key to the perfect push-up is all in the technique. If you can nail the following steps, you will be able to do a perfect push-up every time, with no added stress on your joints.
1. Get into position. Lie face down on the floor with your palms flat on the ground and shoulder-width apart. Make sure that your body is straight from head to heels.
2. Bend your elbows and slowly lower yourself towards the ground. Keep your back flat, and don’t let your hips sag or rise into the air.
3. Stop when your chest is an inch or two above the ground, and repeat.
Push-up variations for added challenge
Many push-up variations can be used to increase the challenge of this basic exercise. For example, one way to make the push-up more challenging is to add a clap between each rep. This increases the explosive power and strength of the upper body.
Another great way to make the push-up more challenging is to elevate the feet on a bench or other sturdy surfaces. This variation increases the range of motion and makes the exercise more difficult overall.
There are endless push-up variations that can be used to increase the difficulty and challenge of the exercise. Here are a few:
1. Plyometric push-ups: add in an explosive jump at the top of each rep
2. One arm push-ups: require more balance and strength
3. Close grip push-ups: work your triceps more
4. Hindu push-ups: a deeper range of motion that is great for chest and triceps development.
5. Diamond push-up: the diamond shape of your hands increases triceps recruitment
6. Clap push-up: Explosive power move that works the chest and shoulder muscles
7. Spiderman push-up: a great variation for working the oblique muscles
8. Pike push-up: works the shoulders, triceps, and core
9. Superman push-up: works the whole body, especially the lower back
10. Flying squirrel push-up: an advanced move that works the chest and shoulder muscles
Common push-up mistakes and how to deal with it
Here are some common mistakes people make when doing push-ups:
1. Not keeping your core engaged
2. Sagging in the middle
3. Flaring your elbows out to the side
4. Lifting your hips too high
5. Letting your head droop
Here are some things to keep in mind to avoid making these mistakes:
1. Keep your core engaged by keeping your abs pulled in and your back straight.
2. Keep your body in a straight line from your head to your heels.
3. Elbows should be kept close to your sides, and shouldn’t flare
Regularly doing push-ups is a great way to build and strengthen your upper body muscles. If you follow the instructions carefully, you will be able to do a perfect push-up within a few days.