The push-up is strength training – but are you sure you are actually doing the exercise properly?
For this basic fitness need, you should not settle for anything other than perfect shape – especially because it is so simple, essential movement. Let Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. and associate fitness editor Brett Williams guides you through the intricacies of the exercise to save you from the bad habits that prevent you from unlocking your fitness potential.
Before you come to a retry, you should note that it is extremely important to pay attention to the intricacies of the movement here. They do not just fall to the ground and pump up and down until they burned out. There are important aspects of the basic plank position that you need to keep in mind each time.
The plank own
It says Eb : A pushup is not just an exercise in the ribcage. This is a position of full body tension (or should it be), so start with a good plank: shoulders squeezed, buttocks firmly tightened, abdominal muscles, check your shape with this video tutorial to make sure you get the right one Exercise have position.
Squeeze Your Shoulder Blades
Eb says : One of the most common mistakes in a deck chair is trying to hollow out your back, which you do not want If you can move your shoulders freely This can also cause problems with the anterior shoulder, as you will only have limited space for the rotator cuff tendons each time you push up to move between the humerus and collarbone 659002] Think of squeezing a walnut between the shoulder blades as you lower yourself into the deck chair. Pull your torso to the floor, tense the back muscles and push upwards.
Punch on the Bench
Eb says : The best regression for pushups is not knees on the floor. We see this very often – and then we see that people are struggling to reach the full pushup. That's because you do not train your glutes and core to stabilize properly.
Instead of starting the pushups on your knees, place your hands on a bench and gradually use lower and lower benches (or whatever platform you have) for your hands. So you can work with less load and still train the core tension. Brett Williams