The Proper Push-Up - You Can Do It!

We told you we’d be back to talk about form, and here we are! Since we covered quantity in the last article, we figured we should cover quality in this one. Push-ups are one of the most effective exercises to build upper body strength, working your chest, shoulders, triceps, and core, but only if you do them right. To get the most out of push-ups and avoid injury, we at Junkyard Training want to give you some tips to maintain the proper form:

Start with the Right Position

• Begin in a high plank position with your hands shoulder-width apart, arms straight but not locked, and your body forming a straight line from head to heels.
• Engage your core by pulling your belly button toward your spine, and keep your gaze slightly ahead, so your neck stays in line with your spine.

Lower Your Body with Control

• As you inhale, bend your elbows to lower your body toward the floor. Keep your elbows close to your body (at about a 45-degree angle) to engage your chest and shoulders properly.
• Lower yourself until your chest is just above the ground or until your arms are at about a 90-degree angle.

Push Back Up

• As you exhale, press through your palms to straighten your arms and push your body back to the starting position.
• Keep your core tight and avoid arching your back or letting your hips sag.

Check Your Form

• Maintain a straight line from head to heels, and avoid lifting your hips or letting your back arch.
• Keep your elbows slightly bent at the top of each push-up to reduce strain on your joints.

Modify as Needed

• If a full push-up is challenging, start with a modified push-up on your knees. This allows you to build strength gradually while maintaining proper form.

Tips for Success

As we discussed in the last article, start with a few reps and gradually increase as you build strength. Quality is more important than quantity, so focus on perfect form to avoid injury and maximize your results. With consistent practice, push-ups can become a powerful tool in your fitness routine. To make sure you have proper form, come down to Junkyard Training, and we will help!

Posted By Junkyard Training Staff on 12-1-2024