Do you find pushups difficult? While pushups may seem like a simple exercise, it is actually quite technical. With some tips in this article you will be well on your way to completing correct pushup repetitions. Pushups are great because they target the chest, shoulders, triceps, and core. They can be done traditionally or on your knees if you can’t complete them on your toes. In this article we will discuss some tips you can use to get the most out of every pushup.
Hand Positioning
Start with your hands slightly wider than shoulder width apart. Your elbows should be at a 45-degree angle or less to your body. There are other hand position variations, but these target specific areas and should only be attempted once the standard pushup has been mastered. If your hands are in a narrower position, there will be a larger emphasis on the triceps. When attempting narrow pushups your elbows should not be flared out and should be pointed directly backwards. Wide pushups emphasize the chest and shoulders. If you want to challenge yourself, get a set of pushup bars and you can complete these three positions with a greater range of motion.
Wrists
Some people may experience wrist pain while doing pushups. This is caused by a lack of mobility. Many people who work on the computer for hours every day typing can experience this problem. There are some different exercises you can do to improve the flexibility of your wrists. High planks, elevated hand pushups, and wrist mobility drills can help you relieve the pain you feel during pushups.
What to do with your head
I am sure you have seen videos with people sagging their head or looking up while attempting to do pushups. This is incorrect! Your neck should always be in a neutral spine. A good tip to keep your head and neck in neutral spine is to choose a spot on the floor and keep your eyes fixed on that spot to insure you are always looking directly downward.
Modifications
So, what should you do if you can’t do a pushup with your feet on the ground? The natural progression is to start with your hands on a wall and practice leaning into the wall and pushing yourself away. Once you have mastered this, you can go to the ground and attempt pushups on your knees. Pushups on your knees will be easier because they require less core strength and you will not be pushing as much weight to get yourself to the top position. After the knees, you should start at the bottom, keep your legs locked with your feet on the ground and keep your core tight. Push away with your elbows in a 45-degree angle and keep your body in a straight line without allowing your legs and butt to sag down. The final step is a standard pushup. If you cannot push yourself up on your first attempt, it is ok. Practice lowering yourself down with your body in a straight line and your core engaged slowly, then push yourself up from the ground.
Quality
The number of pushups that someone can do is not as important as the quality of each repetition. It is common for people doing pushups to only lower themselves half of the way down. At the bottom position of the pushup your elbows should form a 90-degree angle to the ground or be in line with your shoulders. More advanced people can achieve a deeper position, but it is not advisable unless you are comfortable achieving this range of motion. Another common mistake is people do not go up all the way to the top. You should push back to the top, so your arm is fully extended without locking out your elbows.
Once your have mastered the standard pushup, you can attempt pushup variations. These should only be attempted once you can complete at least 15 standard pushups. The great thing about pushups is you can always make them harder by doing different variations or adding weight on your back. Are you ready to take on this pushup challenge?
