For many people, doing push-ups correctly and making progress in their training can be difficult. In this article, we’ll look at different techniques and tips to help you do effective push-ups and progress in your training.
Technique 1: The position of the hand
Hand position is one of the key elements to performing push-ups correctly. You can place your hands either slightly more than shoulder-width apart or directly below the shoulders. The most appropriate position depends on your body type and strength level. If you are a beginner, start by placing your hands below your shoulders to maintain a stable position. If you want to work your triceps more, place your hands tighter. If you want to work your pecs more, place your hands further apart.
Technique 2: Breathing
Breathing is often overlooked when performing push-ups, yet it is essential to improving your performance. As you descend, inhale deeply through your nose to fill your lungs. Then, as you come back up, exhale slowly through your mouth, contracting your abs. This technique oxygenates the muscles and provides energy to your body.
Technique 3: Progression
To progress in your training, you must gradually increase the intensity of the exercise. You can start by performing push-ups on your knees, then move on to classic push-ups, then decline push-ups or push-ups with one hand. You can also use props, such as weights or rubber bands, to increase resistance.
Additional tips for progressing in your push-up training
Aside from the previously mentioned techniques, here are some other tips that will help you progress in your push-up training:
1. Do push-ups regularly
You need to do push-ups regularly to get your body used to the exercise and for your muscles to grow. Try to do push-ups at least 3 times a week.
2. Increase the number of repetitions
When you are able to do 10 repetitions of a push-up technique, try to do 15 next time. Gradually increase the number of repetitions each week.
3. Increase the number of sets
Another technique to progress in your push-up training is to increase the number of sets. Start with a set of 10 push-ups, then gradually increase the number of sets each week.
4. Vary push-up techniques
There are several push-up techniques you can try, including diamond push-ups, T-pushups, incline push-ups, one-handed push-ups, and more. Varying push-up techniques allows you to work different muscles and avoid monotony.
5. Work Complementary Muscles
To strengthen and balance your body, it is important to work complementary muscles. Push-ups mainly work the muscles of the chest, shoulders and triceps, so it is important to work the muscles of the back, biceps and abdominals to avoid muscle imbalances.
Additional tips for a successful push-up workout
1. Be consistent
To get results, you need to be consistent in your training. Try to train regularly and follow a structured push-up program. This will help you stay motivated and reach your goals faster.
2. Avoid injury
Injuries can happen if you’re not careful with your push-up technique. Be sure to do push-ups correctly and avoid sudden movements or inappropriate positions. If you feel any pain or discomfort, stop exercising immediately and consult a healthcare practitioner.
3. Stay motivated
It can be hard to stay motivated if you don’t see immediate results. Remember that progress takes time and every small step counts. Try to remember why you started and stay focused on your goals. You can also find a training partner to help keep you motivated and encourage each other.
4. Incorporate stretching into your workout
Stretching is important to prevent injury and improve flexibility. Do a few stretches before and after your push-up workout to prepare your muscles and help them recover faster.
By following these tips and practicing regularly, you can reach your fitness goals and do effective push-ups. So what are you waiting for to incorporate push-ups into your workout routine?