If performed incorrectly, push-ups can lead to pain and injury. Luckily, a personal trainer shares his secrets for performing push-ups correctly and avoiding common mistakes.
The right form for successful push-ups
The secret to successful push-ups is maintaining good form. First, start in a plank position with your arms straight and your hands shoulder-width apart. Your feet should be hip-width apart. Keep your back straight and your abs tight. Then slowly bend your elbows while keeping your body in a straight line. Lower yourself until your arms are parallel to the floor, then push yourself up, keeping your arms straight. Repeat the exercise keeping the correct form to avoid injury.
It’s important to keep in mind that form is key to performing push-ups correctly. Beginners should start with modified push-ups, supporting themselves on their knees rather than their feet. This will work the same muscles while reducing the amount of weight you need to lift. People with back or wrist problems should also pay particular attention to their form to avoid pain or injury.
The importance of breathing
Breathing is key to successful push-ups. Be sure to breathe deeply, inhaling as you descend and exhaling as you push up. This helps deliver oxygen to your muscles and improve your endurance. Additionally, breathing can help maintain good form by keeping abdominal muscles tight.
It is important to note that breathing is often overlooked when performing push-ups. Beginners often tend to hold their breath, which can lead to unnecessary tension. It is important to breathe regularly and deeply throughout the exercise.
Adding variations to your workout
To avoid monotony and keep progressing, it’s important to add variation to your push-up workout. Diamond pushups, knee pushups, and one-handed pushups are all variations that can help target different muscles and improve overall strength. However, be sure to master the basic form before moving on to more advanced variations.
diamond pumps, also called tricep push-ups, are a great way to target the triceps. To do this, place your hands under your chest, fingers pointing up, so that your thumbs and index fingers touch to form a diamond. Then perform a push-up, keeping your elbows close to your body.
Push-ups on the knees are an easier variant of the standard push-ups. To perform them, start in a plank position, but instead of standing on your feet, you stand on your knees. Slowly lower yourself down, keeping your back straight and your abs tight, then push yourself up, keeping your arms straight.
One-handed push-ups are a harder variant of the standard push-ups. To do them, start in a plank position, but spread your feet apart for more stability. Then slowly lower your body, keeping your elbows close to your body, while keeping your other arm straight and using your free hand to hold yourself in place. Repeat the exercise with the other arm.
By following these tips from a personal trainer, you can improve your form and avoid injury when performing push-ups. Remember to maintain good form, breathe properly, and add variation to your workout to keep progressing. With practice and persistence, you can master push-ups and achieve your fitness goals.