5 Best Ways That Will Level up Your Push Up

Push-up is a simple and basic athletic form of training common in every sport. It is taught and well-known to every age group as a part of physical education. It is a simple and the best strengthening workout used in military training, school sport, and martial arts. The standard push-up tunes and activates every muscle in your body especially the pectorals triceps, and deltoid muscles. Push-ups are spectacularly fast and effective for the development of body strength and increased endurance. Push-ups also incorporate the muscles of the lower back and strengthen the core. These speculations of a push-up are enough to convince anyone to adopt a push-up routine into exercise. Traditional push-ups target the upper body and strengthen the triceps, pectorals, shoulders. Push-ups also engage the muscles of the abdomen. Push-ups are easy to perform as it does not require a special place or equipment.

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Push-ups are the indicator of a person’s fitness and endurance level. If an individual is capable to perform without any struggle, then he is in a good shape with a toned body. While if a person faces challenges in performing push-ups accurately, he is out of shape. In most cases, people find push-ups difficult to perform although they are simple. Learning to do push-ups accurately is necessary to get the most out of your push-ups training. Some hacks have been shared to level up your body strength and enhance the results of a simple but tough push-up.

1. Understanding The Accurate Form Of Push-Up

Push-ups are one of those first exercises an individual learns in primary school. The school PE teacher conveys the basic technique of push-ups. At this level, every individual has their own way of doing the push-ups that create variations. It may be a deviation in distance between the arms, the distance between the knees and the floor, or bending the back. These deviations divert the strain on other body regions. Imperfect form of push-ups is one of the main causes of a frail push-up. To get the maximum benefit from your training, you need to learn the proper way of doing a push-up.

Steps To The Proper Form Of Push-Up

  1. A perfect push-up is done in a high plank posture keeping the hands on the ground with shoulder-width apart and hands in the forward direction
  2. Keep the core muscles tight and your back should not bend.
  3. The position of your head also matters a lot, it should be very dropped down nor facing upward rather than keep it in the middle, facing the ground.
  4. Now, descend your torso to the point your chest barely touches the ground. Your elbows should tightly point back at a slight angle. Then ascend your body to perform the push-up.
  5. Progressively gain strength

To gain strength training from push-ups, different forms of push-ups must be executed to involve every muscle of your body to strengthen that particular muscle. To obtain strength your body needs to stabilize every muscle participating in the exercise. The perfect form of push-up is difficult for newbies but one can begin with the easiest form to gain enough endurance and then move to the other variant form of the push-up. Wall push-ups are performed easily and it puts less strain on the joints. To start a wall push-up, stand parallel to the wall, there should be one arm’s distance between you and the wall. Now place your hands on the wall and bend the elbows keeping your body straight. Lean towards the wall then push back to ascend in the start position. When wall push-ups become easy for you over time, then you must go for the next variant of the push-up to level yourself up. Go for the kneeling push-ups. The starting position for the kneeing push-ups is the same as for the traditional push-ups, with a variation that your knees would be on the ground to balance your body rather than the feet. Hands should be placed on the ground at shoulder’s width apart, neck in a neutral position and core should be tight. Touch your knees with the floor and feet pointing up, and perform as you do in a traditional push-up. Keep practicing until you find it easy and less challenging. Then you can proceed to a traditional push-up.

2. Strengthens And Stabilize Core

A tight and stable is necessary to perform push-up accurately. Push-up targets every muscle in your body from head to toes so complete stability is required to execute a push-up. A core that that is unable to withstand the strain during push-up is weak and you should work on it for better performance. To stabilize your core, you need to go for core stability workouts like planks, sit-ups, and crunches. Plank is a core strengthening and endurance exercise, it involves maintaining a posture similar to a push-up for maximum possible time. A plank engages nearly every muscle in your body. The right way to do a plank is to keep the spine straight, tighten the core, and maintain a neutral head position all these parameters are common in plank and push-ups. Start with a set of 20-second planks to power up your core and improve the quality of your push-ups.

3. Augment Your Push-Ups

After performing push-ups for certain days you would get used to the movements and it becomes easy. To increase the difficulty level, increase the number of repetitions or introduce an extra set of reps. Set a time limit to complete a number of a set as a challenge.

4. Variations In Rhythm Of Push-Ups

Bringing changes in the rhythm of your push-ups is also another way to inculcate deviations and make your push-ups challenging. Introducing hiatus or slow movements puts pressure and tension on different body muscles. While ascending your body in a push-up, decrease the pace of your movement and exert a slight delay while pushing back. On the other hand, you can speed up the movements and turn them into a cardio workout in HIIT (high-intensity interval training).

To get the maximum benefit from your push-ups go for variants forms that target different muscle sets in your body. There are different forms of push-ups like wide push-ups, sidekick push-ups, pike push-ups, and diamond push-ups. Inculcate them into your training while making sure you do them the right way to maximize the benefit.

Keynote: Learning to perform an exercise accurately is the only way to benefit from it. Push-ups are phenomenal in the sense it engages almost every muscle in the body. Push-ups are performed to gain power, build stamina, and strengthen the core. To obtain maximum output from a push-up proper way to perform it must be learned.

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