To perfect pushups, focus on maintaining proper form and consistent practice, even using elevated surfaces to ensure correct positioning.
Perfecting the pushup requires attention to detail and consistent practice. Here's a breakdown of how to achieve proper form and maximize the benefits of this classic exercise:
Key Elements of a Perfect Pushup:
-
Starting Position (Plank):
- Begin in a high plank position.
- Hands should be shoulder-width apart, directly under your shoulders.
- Fingers pointing forward.
- Maintain a straight line from head to heels. Engage your core to prevent sagging or arching.
-
Lowering Yourself:
- Lower your body in a controlled manner.
- Keep your elbows at a 45-degree angle to your body (avoid letting them flare out excessively).
- Descend until your chest nearly touches the floor.
-
Pushing Up:
- Push back up to the starting plank position.
- Maintain a straight line throughout the movement.
- Lock out your elbows at the top, fully extending your arms.
-
Breathing:
- Inhale as you lower your body.
- Exhale as you push back up.
Common Mistakes to Avoid:
- Sagging Hips: This indicates a weak core. Focus on engaging your abdominal muscles.
- Arching Back: Similar to sagging hips, this is a sign of poor core engagement.
- Elbows Flaring Out: This puts unnecessary stress on your shoulders. Keep your elbows closer to your body.
- Half Reps: Ensure you lower your chest close to the floor and fully extend your arms at the top.
- Looking Down: Keep your neck neutral by focusing on a spot slightly ahead of your hands.
Modifications for Beginners:
- Incline Pushups: Perform pushups with your hands elevated on a bench, chair, or wall. This reduces the amount of bodyweight you need to lift. The higher the elevation, the easier the exercise. As the reference suggests, elevated surfaces help to maintain perfect form as you build strength.
- Knee Pushups: Perform pushups on your knees instead of your toes. This also reduces the amount of bodyweight you need to lift.
Progression:
- Increase Reps: As you get stronger, gradually increase the number of pushups you perform in each set.
- Add Sets: Increase the number of sets you perform.
- Decline Pushups: Perform pushups with your feet elevated. This increases the difficulty of the exercise.
- Weighted Pushups: Wear a weighted vest or have someone place a weight plate on your back.
By focusing on proper form, avoiding common mistakes, and gradually progressing the difficulty, you can master the pushup and reap its many benefits.
