How To Do Push-ups
Until you don't have a cramped living space, you can easily do push-ups anywhere. Push-ups are a fundamental exercise one can perform. There is a misunderstanding that push-ups only strengthen the upper part of the body, but you should know that they are whole-body exercises which involve the upper part of the body as well as the lower part, the legs and back muscles and your core as well. Once you make up your mind to do push-ups as a whole-body exercise, they become easier to perform. However, many people still struggle to perform these exercises, and even if they are doing push-ups, are they doing them in the right way? Or while they do push-ups, are they maintaining the right posture? So Let’s move forward and learn, how to do push-ups from the basics and how to avoid simple mistakes that you might be making.
Push-ups And Their Benefits
Push-ups are highly effective and efficient exercises often chosen for strength workouts and high-intensity circuit training, but that doesn't mean ordinary people who don't generally workout have to do this intense training to reap the benefits of push-ups. In fact, if you start doing push-ups daily, you will likely see changes in your body composition, muscle strength, chest strength and overall fitness. The push-ups build upper-body, lower-body and core strength. They have many variations. Beginners can start with easier versions of push-ups, while people who workouts or does advanced exercises can use a challenging variation. You can do push-ups as part of a bodyweight exercise or a strength workout and for overall fitness purposes.
Benefits You May Experience
- Easily Accessible to Beginners.
- Helps to burn calories.
- Improve upper and lower body strength.
- Strengthen and stabilise the core of the body.
- Works on multiple muscles simultaneously and improves flexibility.
- Improve performance in sports and athletics.
- It may support bone health and improve metabolism.
- Budeget-friendly. You are not going to need some expert training and enrollment in the gym for push-ups.
How To Do Push-Ups?
If you don't know how to do push-ups, then in the beginning, you may find them a little difficult but once you get used to them, it becomes easier to perform, and you can increase their intensity afterwards. Every exercise has a key and basic rule, which is its posture, to get the most benefit out of the exercises you do. So start by keeping this in your mind. You can also take support from other assistant exercises like "plank" to maintain your form initially.
- To start doing push up, you have to first get down on the floor with all your fours in plank position. Keeping your shoulders wide apart from each other, palm flat on the floor with your arms straight and in line with your shoulders.
- your back should be in a straight line, and make sure that all weights are evenly spread.
- Your legs should be parallel and hip-width apart from each other.
- Look down as you do push-ups making sure that your spine is in a line, and then lower your body towards the floor, making 90 degrees angle through your elbows. Now push back to go to your starting position.
- Inhale while you slowly lower your body towards the floor until your elbow goes at 90 degrees, and then exhale when you push yourself up, returning to your starting position.
- Keep your core tight throughout the entire push-ups and your body in a straight line.
Some Easy Modifications:
- Stand facing a wall, then stand one step back.
- Place your palm against the wall directly in front of you and in line with your shoulders.
- Move your palm across the wall so that they become slightly wide apart than your shoulders.
- Pull your belly button towards your spine.
- Gently bend your elbows and lean your whole body towards the wall and
- Gently pull your body while pushing against the wall to go back to your original position.
- Lean your body towards the wall, then again push off your body against the wall and repeat the same for more.
This modification makes things easier by bending on your knee while doing push up when you have just started to do push-ups because you are pushing less of your body weight.
- Start with your push-up position but with your knees on the floor and your legs crossed in the air.
- Go down to the floor until your upper arms are parallel to the ground.
- Put your wrist directly under your shoulders and keep your body straight.
- Then push back to go to your starting position.
- Inhale when you go down slowly, and exhale when you go up.
The diamond push-ups are intended to enhance the upper body's muscular endurance. In addition, the entire core is strengthened by this exercise.
- with your thumbs and forefingers joining together, make a diamond shape on the floor.
- Then lift in a high plank position.
- Inhale when you lower down your body with control and exhale when you go up, back to your original position.
- In this situation, you will be putting more pressure on the elbow. So for elbow safety, it's a good idea to just drop halfway down.
- Throughout the push-ups, keep your body straight.
- Then, do push-ups with your hands while touching the centre of your chest and elbows close to your sides.
Common Mistakes, You Can Avoid During Performing Push Ups
When you are a beginner, then mistakes are inevitable. By making mistakes, you learn to do the right things. In exercises, things go the same way; if your form is not good or you are doing exercises incorrectly, you will either injure yourself, or you may not get the complete benefits out of them. In push-ups, you will also need some things to keep in your mind before you start doing them or while performing.
Avoid sagging in the middle- One of the most common mistakes made during push-ups is sagging up, caused by not properly strengthening your core or not tightening your torso.
You can strengthen your core by practising assistant exercises like plank. By mastering the plank, you will be able to stabilise your torso during push-ups.
Avoid improper neck alignment- If you lower your head so much that you are able to see your toes, then you are out of alignment. Your neck should be aligned with your head and back in a straight line; keep your eyes on the floor and your head should be pointed forward.
Don't place your hand far away from your shoulders- If you place your hands further out from your body than your shoulder, then you are placing more strain on your shoulders. You can differentiate how far your hand should be kept to not strain your shoulder, or you can just put your hands under the shoulder to avoid injury too.
Safety and precaution:
If you have an injury in the shoulder, wrist or in the elbow, then avoid doing push-ups, or before you start doing push-ups, take advice from a doctor or physical therapist to know if they are appropriate exercises for you.
If you don't want to injure your wrist or shoulders, then put your hands directly under your shoulder to prevent more strain on your shoulders. And you can also use dumbbells or push-ups bars to keep your wrist in a neutral position
If you feel pain in your shoulders while doing push-ups or hear a clicking noise in your shoulder, then end the exercise.