Fitness Tips to Improve Your Push ups

I often go to the gym and the men there are in competition to see who can do the most pushups. Pushups seem to be the universal measurement of the strength of a man.

My advice with push ups is simple: dont worry about how many you can do,   focus on your form. Here are a few tips to make your push ups more challenging, and you will become stronger in the process.

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1. SQUEEZE ABS AND BUTT BEFORE RISING UP

Its easy to arch the lower back when rising “up” on the push up portion of the exercise. By arching your back this causes your abs to lengthen, and drops the belly towards the floor. This enables the weight of the lower body to stay below the muscles being used and therefore subtracted the load on the involved muscles. When the back is arched, the rib cage arches upward meaning there is less of a work out on the chest, shoulders, and triceps. Therefore your lower back becomes overloaded. By squeezing the butt and tensing the core, it is much harder to arch the lower back and the abs prevent the rib cage from arching.
2. ELBOWS ON A 45 DEGREE ANGLE

Keep your elbows fixed at a 45 degree angle, so as to activate more shoulder and triceps workout. Here, the body will be forced forward to maintain the elbow position which directs more weight over the muscles being worked. It can be harder to maintain, but offers a better workout.

3. SET YOUR SHOULDER BLADES AND KEEP THEM STEADY

This exercise is the key to improved back and chest workout.   Set your shoulders back and away from the ear lobes; work on thinking about digging under the arms and moving your blades back towards your hip bones during the entire push up movement. Your chest will feel the intensity of this movement.

4. POINT YOUR TOES AND ELEVATE YOUR FEET.

Push ups can be a great exercise for your legs as well. If you point your toes and elevate your feet, balancing on the balls of your feet on the “up” portion of the push up, this enables the muscles of your legs to get a work out. If you rest your feet on top of a ball and work or in the straps of a suspension trainer, all leverage is taken away from the lower body and the upper body does the bulk of the work.

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One Response to “Fitness Tips to Improve Your Push ups”

  1. William
    February 16, 2015 at 5:07 pm #

    I’ve always had a hard time with push-ups. Maybe these tips will help me out a little. I know I need to build my upper arm strength.

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