The push or press-up is one of the most standard and impactful upper-body workouts that one can do. Even though it is a somewhat simple routine, people often make numerous mistakes when performing pushups.

Improving how you do pushups will enable you to master the basics and configure the exercise into a full-body routine.

These five rules listed below will ensure that you are performing quality pushups:

1.      Strengthen your midsection

By bracing or tightening your core, you avoid performing pushups with a “banana back” posture. This also prevents rounding your spine by enforcing a neutral spine and involves your midsection, which helps to keep the pelvis level. Have your feet spread a little and bring your inner thighs together to make it a full-body routine. This positioning will help in preventing your hips from dipping.

2.      Keep your cubital fossa facing forward

Having your arms positioned correctly for pushups is critical. When posting your arms, your elbows need to be facing the correct way as well to make the workout impactful. By aligning your cubital fossa (elbow pits) to face forward, your shoulders stay safe and you will be engaging your triceps as well. While performing the exercise in such a manner, your delts and pecs are utilized as the fundamental movers.

3.      Perform eccentric (negative) pushups

Performing eccentric pushups has massive benefits on its own. When trying to get the hang of how pushups work, performing negatives will help your body adapt to the movement.

The eccentric pushup imitates the original, intending to prepare your muscles and allows the body to progress to performing quality reps. Make use of supplements if you are trying to get more out of your routine. Get discounted offers on legitimate training supplements from Steroids Evolution. You will want to practice this motion as often as possible to improve your pushups.

4.      Avoid knee pushups

Not everybody is ready to start with a full pushup right away. Because of this reason, the knee pushup is recommended for beginners. However, the issue with performing this variation is that their simple nature does not guarantee progression to a full pushup. An excellent alternative for beginners is attempting incline pushups. With incline pushups, the intensity of the workout can be adjusted until one can perform a standard press-up on level ground.

5.      Grip and push the floor away from you

When placing your hands, spread open your fingers and try gripping the ground. This placement instantly creates more body tension, strengthens the triceps and lats, and employs more upper-back strength.

When pushing off the floor, think of it like you are pressing the ground away. The force produced creates a strengthening effect throughout the entire body. You end up using more muscle and engage more parts of your body.

Conclusion

Enhancing the quality of your pushups means improved strength, more muscle, and faster gains. Remember to watch your breathing patterns while working out and do not allow gravity to do the work for you. If you do everything correctly, you should be getting the most out of your routine faster than you expected.


ABOUT THE AUTHOR

Robert “Bob” Reyes is a technologist, an ICT Consultant and Tech Speaker, a certified Google IT Support Specialist, and an Open Source advocate representing the global non-profit Mozilla (makers of Firefox) in the Philippines. Bob is a Technology Columnist for the Manila Bulletin Publishing Corporation and an aviation subject matter expert contributor for Spot.PH.

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