How to do pushups for begineers. The Perfect Push Up.
Greetings to all the viewers. Thank you so much. I am back with a new workout article for you all. And in this article, we will be discussing a very basic but very useful exercise. You all perform this in your gyms, homes, and parks. And I have found that many people perform it in the wrong way. The name of this exercise is How to do push-ups.
In this article, we will discuss the benefits of performing push-ups. and what is the correct way to perform this exercise? We are discussing push-ups today. Push up is a compound movement because multiple joints and muscles are involved while performing it. We all know that push-ups are done for chest development. But along with that Shoulder, triceps and core muscles are involved too. Because multiple muscles are at work here, push-ups have a lot of benefits too.
The first benefit is that this exercise is very useful for strength building. It helps strengthen the foundations of your weight training journey if you learn it correctly. And that makes performing other exercises in the gym a bit easier. You just need to check that your posture and breathing pattern are correct. And that working muscle i.e. pectoral(chest) is engaged properly.
There are other benefits of push-ups as well. Learning push-ups improves the overall body posture. And because multiple muscles are involved here, your heart has to supply more oxygen to the working muscles. So, it is beneficial for your cardiovascular health as well. Let me now demonstrate how to perform push-ups correctly. The first thing to check before doing push-ups is the distance between your hands. This gap should be a little more than your shoulder width, let me show you how much. Your hands should neither be too close nor too wide. Check your shoulder width and place your palms a little wider than that. Similar to what I have done. To do push-ups you simply have to push the floor and it can be done in different ways. I have noticed that people tend to take support from their fingers when they push the floor.
This doesn’t work the working muscle and the fingers start paining. You need to push the floor using both your palms and once you do that your chest muscle will start getting involved. Let me demonstrate how. Next, you need to see that when you do push-ups how should the chest muscle move. Ahead, behind or outside of where my hands are? Take note that when you perform push up your chest should fall between your hands . I can stay neither here nor there. If I keep my chest ahead, the shoulders get involved much more than the chest. The maximum number of people do push-ups like this, they bring their face between both their hands.
Here too, my chest muscle is lesser involved and there is a strain on my shoulders. Let’s see how to perform push-ups correctly. Push. Squeeze the chest at the top, breathe out and stay here for a second. Then take your chest muscle down between your hands where you can feel a nice stretch. After these steps let’s now see the correct posture for our body. When you go up or down, gluts and lower back cannot stay like this. I cannot do push-ups like this. Second, you cannot arch your gluts and lower back like this. I cannot do push-ups like this either. You need to keep the body straight. Take your chest down, between your hands. Stretch the chest, push from the palms. Squeeze your chest muscle, stay here and breathe out. Squeeze your chest muscle. Also, notice the distance between my feet. The lesser the gap, the more difficult it becomes to perform. I cannot place them too wide either. You must keep your feet open, but not more than 12 inches. These were some essential things you must keep in mind while performing push-ups. Let me now explain with demonstration some finer details. While doing push-ups, your elbows cannot go outwards. Elbows should remain in, close to the body and only then you will perform this exercise. You also need to be aware that this exercise is not just for chest, shoulder, and triceps. This exercise helps you to strengthen your core, so when you perform it, keep your core and gluts tight which will improve your posture even more. Perform your exercises with the full range of motion. A lot of people do push-ups like this, half range of motion. And many do it like this. Perform the exercise with the full range of motion to avail all the benefits. To the very bottom. And to the very top.
This was our discussion on how to do push-ups and what are the benefits. Now, if you are a beginner You might try push-ups and there is a chance that you might not be able to do them. Because of lesser strength development. Let me show you how you can start with an easier way. The easiest one is wall push-ups. Everything here remains the same but you need to do it against a wall, like this. When you want to increase the difficulty level after doing wall push-ups regularly. You can take support from any object like your bed to do them. Here I am using a bench. This is another way of doing push-ups. To increase the difficulty another notch you can do knee push-ups. The technique remains the same but instead of full push-ups I will be on my knees. And keep my legs crossed behind me. If even these have become easy for you You can proceed to the normal push-ups So these were the different variations of Push-Ups. We can go from easy to difficult levels. It all depends on your strength. One thing you should take care of is that your working muscle is Pectoral or Chest muscle right here. Involve your working muscle as much as you can during performing push-ups. I hope you liked the article. Share the article with your friends, family and your gym partners. Thank you so much. Take care of yourself and your health. Namaste.
