Losing muscle tone and strength is a natural part of the aging process. It’s important to not let the aging process beat you and take away your ability to do things like sitting up from lying down. The way to fight the aging process is to keep on top of your body weight exercises like push ups. Push ups will help train your body to keep the strength it has always had and can help you keep it for years to come. While doing push ups will help, it’s also important to do them correctly or the results will lessen and could cause more harm than good. Put the best push up tips into regular practice so you can maintain good form, good health, and stay strong.
If you hate push ups, you’re not alone, in fact, most people loathe push ups. But at the same time, if sculpted arms, shoulders, abs, back and glutes are important to you, push ups are important. There are many different ways to do push ups and each way has a right way to do them. The most common mistake with any workout people make is form. If the form of a workout is wrong, the results won’t come or even worse, the results can be negative. People seek push up tips to help them make sure their form is correct and that could help people to appreciate the push up more.
There are many different positions but one position people don’t like to use is with their knees on the ground. A common mistake is that by having your knees on the ground you aren’t doing a real push up. You are, and even should start out with your knees on the ground. What’s important is that your form is good, knees on the ground or not. Start out in a plank position with your hands underneath your shoulders and your legs fully extended. If you want to place your knees down, simply drop them down from this position. No matter what, your body should be in a straight line from your hips to your shoulders and head. Another important factor is that your belly should never touch the ground.
There is nothing wrong with doing partial reps when you start and then growing from there. Never mistake the common idea of pushing yourself harder for pushing yourself over the edge. If your goal is to grow muscle, allow your muscle the time to grow. Partial reps are reps that don’t require you to go all the way down like you would in a full rep. Over time, you’ll find it easier to go lower and lower. Once you start getting into full rep territory, do as many full reps as you can. The way to push yourself with full reps is to do as many as you can and then drop your knees to do more.
The goal of a push up is to keep your body straight but you also want to increase your range of motion so that you don’t cause harm. When you come up, actively push away from the floor. Spread your shoulder blades apart once you get to the top of the push up to prevent your scapulae from sliding inward and to engage your back and shoulders. Your head should also not be hanging at any time. There is no need to study the dirty floor intensely, especially since your head weighs 10 pounds, give or take. Instead, lift your chin and look straight in front of your hands about a foot or so. This will align your head with your spine and ensure you have perfect posture.
When you do a push up, you’ll want to focus on your posture as much as possible. From going down to coming back up, your body should be as stiff as a board. Focusing on your posture will help keep you from looking at the clock. There is no need to rush through a push up workout. In fact, by going slowly, you’ll have faster gains rather than if you try to crank out 100 reps as fast as possible with sloppy form.
Your hand placement will play a bigger role in the workout than you may think. A simple idea to remember is the closer your hands are together, the more you’ll engage your triceps; the wider apart your hands are, the more you engage your pecs. Try adding in both versions of the push up to your workout so you can see the results in both places. But while you play with your hand placement, don’t forget to breathe. Inhale as you lower your body and exhale as you push up. The exhale will assist you in going back up by engaging your abs. Not only will breathing properly make push ups slightly easier, it will also bring in oxygen to your muscles. Oxygenated muscles perform better and you may find that you can do more reps when your breathing is on point.