Mastering Push-Ups: A Comprehensive Guide

Push-ups are a fundamental exercise that engages multiple muscle groups including the chest, shoulders, triceps, arms, and core. They’re a an essential exercise for anyone looking to increase their fitness and will challenge everyone from seasoned athletes to beginners. Read on for tips and techniques to progressively improve your push-ups!

  1. Proper form and technique – You’ll want maintain proper push-up form. Begin in a high plank position with your hands slightly wider than shoulder-width apart and your head in line with your heels. Squeeze your glutes, engage your core and maintain a neutral spine throughout the movement. You want to avoid sagging or arching your back. Maintain a controlled tempo throughout the movement. Lower yourself until your chest nearly touches the ground. Push through your palms, extending your arms until you reach the high plank position again.
  2. Gradual Progression – If full push-ups are too challenging initially, don’t fret! Begin with modified push-ups and gradually build strength. Movements such as knee push-ups, box push-ups, or resistance band assisted push-ups are a good place to start. Once you can perform 10-15 reps comfortably, progress to standard push-ups. To make consistent gains in your push-up abilities, it’s important to incorporate progressive overload. This means gradually increasing the difficulty or intensity.
  3. Strengthening Supporting Muscles – Incorporate exercises that target the muscles involved in push-ups. This includes chest presses, tricep dips, and shoulder exercises in your workout routine. Strengthen your core with planks, side planks, and Russian twists. Yes, strong chest, arm, and shoulder muscles are essential for push-ups, but neglecting other supporting muscle groups can limit your progress. 
  4. Utilize variations – There are different variations to the push-up movement. For instance: Wide grip push-ups target the chest muscles more intensely. Diamond push-ups engage the triceps and inner chest. Incline or decline push-ups work different parts of your upper body, and Plyometric push-ups help improve explosive power. These variations will challenge your muscles in different ways.
  5. Consistency is key – Make time to dedicate regular sessions solely for push-up practice. Aim to perform push-ups three times a week, gradually increasing presses. A well-rounded strength training routine will improve your overall performance. Listen to your body and include rest days to aid in muscle recovery.

Mastering push-ups is a journey that requires dedication, consistency, and progressive overload. By following these guidelines and incorporating them into your workout routine, you’ll steadily improve your push-up. Remember that a strong core plays a vital role in performing push-ups effectively. 

If you have any further questions or need more information, feel free to ask. Happy training!  

Erica

Ps. Still have questions? Leave a comment or reach out! Email [email protected] or call/text (720)982-2754. 

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