How to push-up for a basic push exercise that anyone can do. Before you stop reading hear me out. Pushups have so many different modifications for every body type. I use to think pushups could only be done on the ground, but they can be done ANYWHERE. Personally, one of my weak areas is my upper body. Pushups are great because it works both the upper body and core.
Many people think pushups start on the floor, but I believe pushups start up against the wall. Then we can work on moving to the ground for a full extension pushup. To start find a wall, put your hands out in front of you shoulder width apart. Avoid locking your elbows by keeping them slightly bent. The feet should be hip-width apart. Lower your body towards the wall. Your elbows can either come to your side or out at a 45-degree angle. Do this 15 times for 3 rounds.
As it becomes easier lower where you place your hands. I would recommend the kitchen counter as the next location. Follow the same steps that you did up against the wall. If you want a challenge here, try doing a pushup with one leg lifted. Then next would be the dinner table or end of a couch or sofa. Keep lowering until you are on the ground.
How to do a push-up
- Squeeze your abs and tighten your core by pulling your belly button towards your spine.
- Relax your shoulders. Shoulders should be away from your ears. Pull your shoulder blades down towards your hips.
- Inhale as your lower to the ground. Elbows can either bend at 45-degree angle or come by the side of your body.
- Exhale push back to the starting position.
Benefits of Push-ups
The pushup is a compound exercise because it involves multiple joints. The ab muscles are used to hold the body straight during the push-up exercise. It is working rectus abdominis as well as your internal and external obliques.
The upper body muscles are the deltoids in the shoulder, pectoral muscles in the chest, triceps and biceps of your upper arm. This is working almost every single muscle in your upper body. And you can do this exercise anywhere. You don’t need a gym. Which is a whole another amazing benefit of this exercise.
Common Mistakes
It’s easy to make mistakes on a push if your muscles are fatigued or do not have enough core strength. When I work with clients I tell them to listen to their body and watch themselves in the mirror. If they start to notice that they are making mistakes stop and breathe.
- Sagging In the Middle – To start in any pushup, it’s a plank. First, we need to master the plank before mastering a pushup. This is the most common mistake I see in people when doing pushups. The chest, core, and glutes need to be strong and in alignment. It should be a straight line the whole time.
- Neutral Neck Alignment – Your neck should be in a straight line with your spine and eyes on the floor. A cue that I use it to stare at the ground in front of you. Nothing else matters. Another is your body is all lines. Your arms need to be straight (but not locked) and your body needs to a straight line.
- Hands Too Far Apart – Hands should be shoulder-width apart. If they are further than shoulder width it puts too much strain on your shoulders.
Pushups are a great push exercise and a part of the 7 foundation movements that should be in every workout.
