How to do a push up correctly
Push ups should be a staple part of any person that trains, a persons ability to do them illustrates a good level of upper body and core strength.
How to do a push up correctly :
- Get down on the floor and position your hands slightly wider than your shoulders.
- Raise up onto your toes and your hands.
- Keep your body straight from head to toe without dipping in the middle or arching your back.
- Your feet can be close together or a little wider depending upon what is most comfortable.
- Before you begin movement, contract your abdominals and tighten your core by pulling your belly button toward your spine.
- Keep a tight core throughout the entire push up.
- Inhale as you slowly bend your elbows and lower yourself until your chest nearly touches the floor.
- Breath out as you begin pushing back up to the start position
- Don’t lock out the elbows keep them slightly bent.
Push Up Variations :
Push Up Lat Row
This variation adds alternating dumbbell lat rows to the top of each rep. It increases the intensity of the exercise, activates the core stabilizers and engages the latissimus dorsi (back) muscles.
Stability Ball Push Ups
Try using a stability ball, you can rest your feet on the top and perform your push ups. Adding the stability ball increases the need for core stability.
Alternating Medicine Ball Push Up
Roll the medicine ball between each hand after a reps.
Incline Push Ups
These are great for beginners, find a bench or bar and perform a standard push up at a higher angle. This will lighten the lever and make it far easier. Lowering the angle over time will set you up for being able to perform normal push ups.
Bent Knee Push Ups
Simply have your knees on the floor instead of your feet this is a great starter move for the weaker individual.
Decline push ups
This is a more difficult push up, performed with the feet raised up on a box or bench. You can adjust the height to increase or decrease the resistance using just your body weight.
Clapping Push Up
This is a plyometric exercise in which you push yourself up with enough power so that your hands come off the floor and you clap in midair.
Medicine Ball Push Up
Perform a standard push up with one hand one top of a medicine ball.
Diamond Push Up
The diamond push up is done with your hands close together with the index fingers and thumbs of one hand touching the other hand and making a diamond shape.