Push-ups are one of the most basic body-weight exercises and they are very popular. The movement is easy and simple and it can be done everywhere. Moreover, it’s very effective because you are using a lot of muscles at the same time. Sounds good. Right?
The problem is that a lot of people focus on quantity instead of quality when doing push-ups. To avoid this, you should focus on these 4 tips to improve your push-ups and make them more productive and perfect.
Push-Ups Tip #1: The Body Position
Let’s begin straight with the first tip. A push-up is more than a triceps, chest, and shoulder movement. And most people ignore attention in the abdominal muscles, the hips, and the legs. And they often form an arched back and have a lack in body tension.
And in order to avoid this, make sure to tilt your pelvis backward and keep your butts squeezed tight. The movement gets a lot harder in this way, but it’s also more effective and productive.
Push-Ups Tip #2: The Arm Position
The arm position doesn’t truly important in terms of the perfect execution. A perfect push-up could be made with a wide or a narrow grip, but it’s essential to place your wrist in a nearly vertical line under your shoulder when you do the standard push-up.
There are still exceptions for that rule. For example, when you’re doing pseudo planche push-ups which puts the focus more on your shoulder, or when you doing sphinx push-ups which are a triceps dominant movement.
If you work with standard push-ups and you choose a wider grip, it involves more the chest muscle. While when you choose a close grip, it sets the attention more on your triceps.
The only thing you should avoid completely are out flared elbows. Because this brings a lot of stress on your shoulder which could lead to injuries. The nearer you place your arms to the body, the more your elbows point backwards.
The wider you put your arms, the more your elbows going away from your body. But they still point more backwards than to the side.
Push-Ups Tip #3: The Range of Motion
Moving on to the third tip, This one is quite simple. Just don’t cheat. Go all the way up and the way down and let your body straight. Don’t reduce the range of motion by bringing your head forward or your hips down.
Push-Ups Tip #4: The Shoulder Blade Movement
The last tip is the shoulder blade movement which is a very abandoned point. When you’re going down, your shoulder blades come together. And when you’re going up, they go apart. You should also concentrate on pushing them downward instead of upward. But remember to differentiate between a passive and an active way of the shoulder blade movements.
If you are too weak in the shoulder girdle, your shoulder blades come together because you are not able to hold your body against gravity. You are able to see this especially at the top of the movement. When you go down, always focus on the tension and an active shoulder blade movement. Make sure you don’t let yourself fall down into your structures.
If you consider all those tips and try it on your own, you will notice that it’s much harder to do. Perhaps your amount of maximum repetitions will drop, but that doesn’t matter. You should always focus on quality over quantity and you will be rewarded with progress and a healthy body.