How To Do Push Up

Push-ups are one of the most fundamental body weight exercises and are very popular. The movement is simple, can be done everywhere and it's very effective because you are using a lot of muscles at the sametime. Sounds good, right? The problem is, that a lot of people concentrate on quantity instead of quality when doing push-ups. To avoid this, you should focus on these four points to make it push-ups perfect.
How To Do perfect Push Up
How To Do Push Up

How To Do Push Up #1: Body Position

A push-up is not only a triceps, chest, and shoulder movement. Most people neglect attention in the abdominal muscles, the hips and the legs. Often they form an arched back and have a lack and body tension. To avoid this, tilt your pelvis backward and keep your butt squeeze too tight. The movement gets a lot harder with this but it's also more effective.

How To Do Push Up #2: Arm Position

The arm position doesn't really matter in terms of the perfect execution. A perfect push-up can be done with a white or a narrow grip, but it's important to place your wrists in the nearly vertical line under your shoulder. When you do the standard push-up, there are still exceptions for that rule. For example, when you are doing pseudo planche push-ups, which puts the focus more on your shoulder, or when you're doing Sphinx push-ups, which are a triceps dominant movement, if you are working with standard push-ups and choose a wider grip, it involves the chest more than a closed grip and a closed grip sets to focus more on your triceps. The only thing you should avoid completely are out flared elbows, because this puts a lot of stress on your shoulder, which can lead to injuries. The closer you place your arms to the body, the more your elbows point backwards, the wider you place your arms, the more your elbows going away from your body, but they still point more backwards then to the side.

How To Do Push Up #3: Range of Motion

This is quite simple, just don't cheat go all the way up and all the way down and let your body straight. Don't decrease the range of motion by bringing your head forward or your hips down.

How To Do Push Up #4: Shoulder Blade Movement

This is a very neglected point. When you're going down, your shoulder blades come together, and when you're going up, they go apart. You should also focus on pushing them downward instead of upward. But don't forget, there's still difference between the passive and an active way of the shoulder blade movement. If you are too weakin the shoulder girdle, your shoulder blades come together because you are not able to hold your body against the gravity. You can see this especially at the top of the movement when you're going down. Always focus on the tension and an active shoulder blades movement don't let yourself fall down into your structures.
How To Do Perfect Push Up
How To Do Perfect Push Up
If you consider all those points and try it on your own, you will notice that it's much harder to do. Maybe your amount of maximum repetitions will drop, but that doesn't matter. Always focus on quality over quantity, and you will be rewarded with progress and a healthy body.
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