Push ups!! Love them or hate them?? I have learned to love them but it took me a really long time to get to the point to be able to do them without my knees on the ground. It's one of the only exercises I know that has given me strength in my small wrists. Here's a video of me showing and telling you about push ups. Also some written tips below.
How to do the perfect push-up:
Whether you’re on your toes or on your knees, it’s important to have the proper form. To do a perfect pushup:
1. Get into plank position and make sure your hands are aligned with your shoulders but just wider than them. Tighten your core.
2. Lower your body until your chest almost touches the floor, tucking your elbows in as you do. When you’re at the bottom, your arms should be at 45-degree angle. Keep your back flat and do not let your back or hips sag.
Whether you’re on your toes or on your knees, it’s important to have the proper form. To do a perfect pushup:
1. Get into plank position and make sure your hands are aligned with your shoulders but just wider than them. Tighten your core.
2. Lower your body until your chest almost touches the floor, tucking your elbows in as you do. When you’re at the bottom, your arms should be at 45-degree angle. Keep your back flat and do not let your back or hips sag.
Here are some ideas to make you work harder:
1. Slow it down. By taking more time to do each repetition, you increase the time that each muscle must stay contracted.
2. Bring your hands and feet closer together to move your center of gravity forward and make your shoulders, pecs, back, and triceps do more work. Tighten your core to protect your lower back.
3. Change the angle. Place your feet on a stable surface – such as a plyo box or weight bench – and keep your hands on the ground. This puts more of your weight onto your shoulders.
4. Do your push-ups on a medicine ball or balance ball. These exercises will not only challenge those muscles groups but also force you to tighten your core to stay balanced.
5. Forget push-ups. Do handstands instead.
1. Slow it down. By taking more time to do each repetition, you increase the time that each muscle must stay contracted.
2. Bring your hands and feet closer together to move your center of gravity forward and make your shoulders, pecs, back, and triceps do more work. Tighten your core to protect your lower back.
3. Change the angle. Place your feet on a stable surface – such as a plyo box or weight bench – and keep your hands on the ground. This puts more of your weight onto your shoulders.
4. Do your push-ups on a medicine ball or balance ball. These exercises will not only challenge those muscles groups but also force you to tighten your core to stay balanced.
5. Forget push-ups. Do handstands instead.
*adapted from beachbody blog.
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