One of the most fundamental fitness movements is the good old fashioned push-up. Many people neglect this movement and write it off as "too easy" or opt for the use of weights. But for those that can't make it to a gym, it's a workout staple. The problem that I see with the push-up is that many just aren't doing it correctly. To achieve maximum results, form is paramount. Push-ups work so many muscle groups when performed correctly. Today, the Cave is going to do what millions of coaches and trainers assume is already known, demonstrate the proper form and technique of a push-up. Thank us later...
The 1st thing you're going to need is a good base to work from. The easiest way to do this is by starting on your knees with you hands shoulder width apart and the base of your palms directly below your shoulders.
Next, lock in. No, really. Imagine that your hands are keys and the floor is a lock. Push firmly with your hands and rotate them outward as if you're turning keys in locks. This will help to engage many of the upper body muscle groups and help you get the most out of every rep.
Now we're going to raise our body to a plank position. Take your time and really concentrate on keeping your body in a straight line from the base of the scull to the joints of the ankles. Squeezing your glutes will assist greatly in this. It keeps your hips locked in place and reduces pressure on the hip joints and spine. I know, it sounds weird. Just try it.
Like I said before, push-ups can work a lot more muscle groups than people think. If you want to tap into all that untouched potential, you have to dig for it. Imagine trying to squeeze a tennis ball with your shoulder blades. This will activate the muscles of the back and make you hurt SO good!
As many muscle groups push-ups work, legs just isn't one of them. But that's ok! We can transfer that energy to the upper body to help us get the most out of ourselves. Draw your feet together as if you're trying to hold a dime between the heels of your shoes. This ensures a strong stationary base for the push-up to work against.
I already know what you're thinking, what's the point in being in a plank position if my abs cant join the party. Well, now is the time to invite them! Try to make your belly button touch your spine while keeping your body in a straight line. I promise you'll feel it in your core.
Now that we have our body in good position, it's time to execute. Slowly lower yourself towards the ground in a continuous, controlled motion while breathing in. Be sure to make at least a 90 degree angle with your forearm and upper arm, but do not allow your chest to touch the ground. We're chasing time under tension here. The more, the better.
When it's time to push up, imagine yourself pushing the ground away from you. Really concentrate on that mind-muscle connection and fire those chest fibers. All this is done while emptying your lungs of air. Yes, that's how hard you need to exhale. Be explosive in your movements!
When doing a push-up, it's important to remember to keep your body as one solid unit throughout the movement. Take a look at the video and see if you can spot me demonstrating what I explained. I exaggerated the movements so they would be more obvious. If they aren't, no problem. Drop your question in a comment.
Also, stay tuned for next week's post. We're going to tackle different push-up variations that will make sure you don't get bored. Believe me when i say that!
Also, stay tuned for next week's post. We're going to tackle different push-up variations that will make sure you don't get bored. Believe me when i say that!
Push It To The Limit from ManCave HQ on Vimeo.