3 tips to finally master your push-ups

3 tips to finally master your push-ups



Your biceps make people jealous as you master the squat like no other. But when it comes to pushups, do you totally pick them up? Welcome to the club! Even though I've been going to the gym

 regularly, and have been for years, it took me forever to be able to do the pushup properly. Everything changed the day I realized I wasn't training the right way. In this article, discover the tricks that helped me finally master push-ups. First of all, learn what Push Up is and how to properly implement it.


Why do so many of us find it very difficult to perform push-ups? Here's one of the main reasons: Most people automatically associate pushups with upper body training, specifically chest training. Well, no: the push-up does much more muscle than that. This is not just a

 simple upper body exercise. The whole body is active. From the shoulders to the thighs, through the biceps, triceps, chest and glutes. Which means that if you don't contract your glutes and abs during a

 push-up, you won't achieve much. So my first basic tip is this: to better prepare yourself for a push-up, strengthen all your muscles. To do this, you can do squats, lunges, and rows.


Bonus tip: give your muscles the nutrients they need to develop more strength, for example with whey protein or protein bars*.


Now here are three tips that really helped me finally succeed in doing push-ups (not on my knees!), after years of frustration.


Tip 1: Master the descent phase by slowing it down

Most people focus on climbing. After all, gravity makes landing very easy, you just need to go down to the ground. It is precisely this eccentric phase, this moment when you lower your body weight in a controlled movement, that is crucial to a push-up.


If you want to learn how to do push-ups well, you need to practice your braking. Get on a raised plank and start lowering your body as slowly as you can, until your chest and then your stomach touch the

 floor. Each time try to increase the difficulty by slowing down and controlling the movement more. Ensure that you always keep your entire body active. Tighten your abdominal and buttock muscles and

 push your heels away from you. By practicing this exercise every day for several weeks, you will develop your body tone, master your push-up technique and be better prepared to perform your first real push-up.


Tip #2: Do push-ups with a rubber band

This trick is great, especially if you are having trouble lifting your body weight off the floor. To do this, you need a small resistance band. Put both arms inside the belt and place it slightly above your

 elbows. Get into a raised plank, making sure to put your hands under your shoulders and do a pushup. This way, your elbows stay close to your chest.


What happens next? The elastic band stops the chest and automatically pushes your upper body up. Start this exercise with a high resistance band and gradually increase the difficulty with the

 bands with less resistance. Believe me: if you practice this variation for a few weeks, one day you will be able to perform the push-up correctly and without any help.


Tip #3: Start with oblique push-ups

Incline push-ups are also very effective in helping you gradually achieve the classic push-up. To do this, you need an elevated surface, such as an exercise bench, table or chair. At first, even a wall will do the trick. The higher or steeper the support, the easier the movement.


Place your hands on the surface of your choice, spreading them about shoulder width apart. As with traditional push-ups, the body should form a straight line from head to toe. Tighten your chest, lower your chest slowly and then push yourself up. Gradually

 increase the difficulty by choosing the lower and lower decks. You can perfectly combine this variant with an elastic band. 

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