Push ups are extremely popular and a part of many fitness programs and exercise plans. Push ups are a basic yet challenging way to improve the strength and endurance of your pectorals, deltoids, triceps and core. If you’re one of those people who just about packs up to leave because your trainer has programmed them in today’s workout, then don’t fret all is not lost. Try using the tips in this article to help you bust through your push up plateau and looking for ways to make them even harder.
The Technique
If you want to perform push ups better you need to check that your technique is up to scratch. Firstly, start with your hands just outside shoulder width and with your feet together. Your head and hips should be in alignment with your spine and your body should form a straight line from your heels all the way to the crown of your head. Engaging your glute and core muscles will help you to maintain this position throughout the movement. As you lower down breathe in and make sure your elbows form a 45 degree angle to your torso. Once you reach the bottom, breathe out and return to the top of the movement. It is important to avoid twisting throughout the whole movement and ensure that your body weight is evenly distributed between each hand and your feet.
Modifying
If you struggle to do even one strict form push up then modifying your push up is the way to go. Incline push ups are a great way to build strength whilst practicing perfect form. Try putting your hands on a bench or even against a wall and perform your push ups as you would in the traditional position. For the best results practice doing 3 sets of 10 reps a few times a week on non consecutive days. Once you’re ready, move your hands lower and repeat the process until you’re able to do them on the floor. Practicing the eccentric (lowering) phase of the movement is another great way to improve overall push up strength. Take 10-20 seconds to lower from the top position all the way to the floor with perfect form, return to the top position and repeat. Once you can complete 3 set of 15 reps with perfect form you’re are ready to try a more advanced push up variation. Decline push ups, plyo push ups, spider man push ups and resistance band push ups are all great ways to challenge yourself.
Complimentary Exercises
To do push ups well you must have good strength and endurance in your chest, shoulders, triceps and core. Training these particular muscle groups through other movements can help to improve your push up form and give you the strength to perform more reps. Some good options are the bench press; this movement almost replicates the push up movement and helps to develop strength in the pectorals, deltoids and triceps. Traditional planks or straight arm planks are a great way to build strength in your core, chest, shoulders and triceps plus give you the strength to maintain good push up form. Tricep dips are also a great way to improve conditioning in you triceps, shoulders and chest to improve your overall upper body strength. Adding these types of movements to your training program will help to accelerate your progress.
Push ups can be tough but they are very much worth your time as they reflect your overall upper body strength. Take the time to work through each progression with sound form and before you know it you’ll have the strength to perform all the push up variations you’ve been looking forward to trying.
xx Tara
Do you include push ups in your training routine? Let me know in the comments section below.
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