Push-ups are one of the best exercises because you can do them pretty much anywhere. Need to quickly exercise while in your office in order to alleviate some stress? Do some quick push-ups. Want to work out at home, but lack gym equipment? Push-ups are your solution.
Not only do they help you build your arm and shoulder muscles, but they’ll improve your posture, give your core muscles a boost, and more. Plus, thanks to the never-ending variety of push-ups, you’ll never get bored doing them.
So, why do people tend to overlook this simple exercise? They find that they just aren’t good at it, so they turn to other workout options. Thankfully, you can always get better at doing push-ups. Our experts explain how in this article.
Why Improve Your Push-Up Game?
A simple push-up works a number of different muscle groups. One single push-up has an effect on building up your:
- Triceps: The muscles in your upper arms that not only help you lift heavy things, but also give you some definition in this area.
- Coracobrachialis: This is the muscle on the outer edge of your upper arm. It works in tandem with your triceps.
- Deltoids: These are shoulder muscles that appear at the top, or rounded part, of the shoulders where they meet your arms.
- Core Muscles: Your core consists of your chest, abdomen, and back, and plays an essential role in your posture, among other things.
- Pectorals: Speaking of chest muscles, your pecs are at the front and center. They’re important core muscles.
- Serratus Anterior: Easily overlooked in favor of the pecs and other core muscles, the serratus anterior muscles are on either side of your outer rib cage.
With so many muscle groups at work in one single push-up, it makes sense to spend some time to ensure that you’re doing this exercise correctly. Wrong form can cause injuries, such as pulled muscles and sprained ligaments. In addition, you might end up with back pain or other issues, due to incorrect push-up forms.
Thankfully, there are some things that you can do in order to get better at doing push-ups.
The Perfect Push-Ups
Getting better at doing push-ups requires a number of different things. Of course, it also helps to know what a proper push up looks like. Here are the steps to a basic, yet ideal one:
- Start in a plank position with your back straight and level. Place your hands shoulder-width apart on the mat, and ensure that your neck is straight out, not sagging downward. You need to be on your toes, with your legs straight, and your toes should be tucked under, not facing outward. Tighten your core muscles to help keep this position.
- Exhale your breath and then inhale. As you do so, bend your elbows, bringing your upper body down to the mat. Make sure that your upper arms remain at a 45 degree angle, and that your shoulders are pressed backwards into your back.
- Once you reach the floor and your elbows hit a 90-degree angle, exhale and push your weight back upwards. The entire time, your core muscles need to be engaged and tight, and your hands should be in alignment with your shoulders. Keep your back straight and return to your plank position. This is one rep. Now it’s time to do some more!
This is what a perfect push-up consists of. Don’t feel bad if you can’t do this just yet, because there are plenty of things that you can do to improve.
Improving Your Push-Ups
Want to get better at doing push-ups? Here are a number of useful tips that can help you take your push up game to the next level.
Practice Planking
The key to a perfect push-up is a solid plank position. While planking by itself doesn’t sound like much fun, it actually strengthens many of the muscles used in a push up, including those crucial core muscles. Adding planks to your workout routine is simple, and the benefits are huge.
A plank consists of spending some time with your hands on the floor, shoulder-width apart, balanced on your toes, with them tucked under, and your body straight without your rear in the air. Your head should be aligned with your back, not sagging or facing upwards. This sounds a lot like the ideal push up position, doesn’t it?
Simplify the Form
If you’re having a hard time doing a standard push-up, start off with a simplified version. There are plenty of options here, including the very common knee-bent push-ups. This typically involves you getting into that plank position, only instead of balancing on your toes, you bend your knees and balance on them instead.
This gives you a smaller area of the body to keep in perfect alignment and makes the push-ups easier on your arms and core. After several weeks of these simplified push-ups, you’ll be ready for the real thing.
Stick to Quality Over Quantity
Everyone wants to be “that person” who can do a number of perfect push-ups in a row. However, it takes time to be able to do up to 50 or more push-ups in a single workout. If you’re worried about your form or are unable to do a large number of push-ups at once, remember that you’re only human.
You should focus on quality (several very well-done push-ups) instead of quantity (that amazing number of ideal push-ups.) As you continue to add them to your practice, you’ll see your quantity increase naturally.
Use an Incline
Another way to modify your push-up stance is by doing them on an incline. Use a weight bench, and align yourself so that your body is facing the upwards slant with your legs near the bottom, where the lower part of the angle sits. This will alleviate some of the strain on your muscles that come with doing push-ups on a perfectly flat surface. It will give you a chance to improve your push-up skills before moving on to the harder kind.
Try Decline Push-Ups
Incline push-ups help but so do decline push-ups. While these might be a bit uncomfortable, they exercise the same muscle groups, only with less emphasis on your arms and core. If you have a hard time with standard push-ups, starting here is always a good idea.
Final Thoughts on Push Ups
Adding push-ups to your diet and exercise routine is always a good idea. If you want to get better at doing those push-ups, then follow the suggestions listed here. Over time and with plenty of practice, your push-up game will improve rapidly.
Remember, if you have any questions about push-ups or anything else, contact us!
Sources:
Want To Get Better At Pushups? Try These 4 Trainer-Backed Tactics | Women’s Health
How to Get Better at Push-Ups, No Matter Your Starting Point | Shape
How to get better at push-ups, even if you can't do any, according to a personal trainer | Insider
About Author: Mario Mendias
