It’s a fundamental strength-training exercise that everyone should undertake regularly. It is, however, an activity that approximately 95% of individuals get wrong and perform poorly. Your technique is vital when it comes to push-ups. Each push-up must be completed with an appropriate form for your total reps to remain consistent from workout to workout.
It starts with straight arms, a flat back, stretched legs, and hands about shoulder-width apart in an ideal world. The body’s weight is dropped from here, and the chest is near to contacting the ground. When the trainee can “push up” and back down to the starting using the strength of their chest, back, arms, shoulders, and core with minimum variation in the spine’s position, the activity is effectively accomplished.
Step 1: Get Your Hands In The Correct Position.
The hands should be directly beneath the shoulders and somewhat “pigeon-toed” for a regular push-up, which increases tension in the arms for a more challenging push-up. It’s the same sensation as when you “bend the bar” during a bench press.
Step 2: Stabilization Of The Core
Because the push-up is essentially a plank with movement added, excellent core stabilization is essential. The abdominal and glutes should be tightened, and the body should be straight from the toes to the top of the head. Meanwhile, a weak core will manifest in a “broken” midsection, with the glutes jutting too high or dipping below the shoulders.
A “weak push-up” can be a “weak plank.” If this is the case, additional ab work is required, and knee push-ups can be replaced to work the shoulders while leaning less on the core efficiently. For a good push-up, start with a solid plank.
Step 3: Assembling Everything
Drop your body to the floor with your hands in the proper place and your center stable in a plank position. Now, using your chest and triceps, lift yourself back up into a tight plank.
Variations On Advanced Push-Ups
You can do push-ups in a variety of ways. Let’s find out some ways which I use in my training and that of my clients.
- Push-ups With A Tight Grip
This one is similar to close-grip bench presses in that it targets the triceps while removing much of the chest and shoulders from the workout.
- Variations On The Medicine Ball
On a medicine ball, you can accomplish a variety of push-up variants. The leverage and difficulty will also vary depending on the sort of medicine ball used. For example, a hard med ball will have a significant inclination to roll, but a soft, Dynamax-style ball will roll less but be softer and present a different challenge. A Swiss ball, for example, can be utilized to create another type of rigid surface.
Also, remember that medication or Swiss balls might be utilized to destabilize the hands and feet. Destabilizing at the feet raises the difficulty level due to the destabilization and the increased foot height, which puts more body weight on the top half body and makes the press more challenging.
- Rows Of Renegade
These are some of my favorites. They blend a destabilized push-up with an upper-body pull in the manner of a row on kettlebells.
On kettlebells, this is the bottom position of a push-up. These can be completed independently or in conjunction with the renegade row sequence that follows. The renegade row’s row section. Push-ups, row right, row left, push-ups, row right, row left, push-ups, row right, row left, push-ups, row right,
- Swing, slam, and swing some more.
25 kettlebell swings + 10 push-ups + 10 medicine ball smashes for time x 5 rounds
- Push-up Power
Ten renegade rows Plus ten squat jumps x 5 rounds
- Push and Pull
Five rounds of 5 pull-ups + 10 push-ups for time
Conclusion– Push-up is one of the most effective upper-body exercises. It strengthens the chest, shoulders, and arms while also providing a solid stabilizing challenge to the core and laying the groundwork for a range of advanced exercises. It’s one of those movements that you’ll want to have memorized!