This lesson will help you better understand how to do push ups effectively to ensure you are maximising your efforts through correct technique. The pay off is.
You'll dominate the fitness test.
STEP 1 - WATCH THIS VIDEO ON PUSH UP FORM
STEP 2 - RECAP ON MAIN POINTS
GO FULL DEPTH: Remember this - "strength is gained in the region you train" if you only ever practice half depth push ups then you'll only ever be good at half depth push ups. Make every single rep count. Even if you are doing elevated/incline push ups make sure every single one of them is full depth.
HEAD POSITION: Look 1m in front of your body. If you look at the ground you are more than likely to drop your head and think that you are going lower than you actually are. Don't look too far ahead though as this may put strain on your neck.
HAND POSITION: Keep your hands underneath your shoulders. If they are too far forward then you will 'wing' your elbows and lose power.
ARM POSITION: You want your elbows to bend at 45 degrees from your body. This will encourage maximum muscle recruitment. The more muscles you activate the easier the push up will be.
CORE: Your core is everything from the top of your chest to your thighs. Suck your belly button to your spine and tuck your ribs to your hips through the whole movement to ensure your core stays on.
FEET: Feet cannot be wider than 30cm. It's important to note that if you are outstretched on your toes then you will put more strain on your midsection. Relax your ankles and push your heels back towards the ground. This will provide a more stable platform.
STEP 3 - VIDEO YOURSELF AND review
Don't hesitate to video yourself and share it in the FB group for review. The best view is from a 45 degree angle so both full body and hand position is visible. Once done compare your form with the above overlay pics.
STEP 4 - TRAINING FOR PUSH UPS
You'll see push ups one to three times per week in your program however as a little bonus don't hesitate to add a few more in during the day. They are one of the movement's that can be done in small amounts often. For example every time the clock ticks over one hour drop down and do 5 push ups. Regardless of where you are - at home on the kitchen bench, at the work desk, on the bonnet of your car or where ever you can find an elevated surface. If you don't need to do incline push ups then you should have no excuse. Do this every hour for 8 hours a day and each day for a week and you'll see an epic improvement.
How Do I Know When I'm Ready To Do Push Ups On The Ground? Once you can do 10 full depth push ups at your chosen height then drop the height 30cm. Example: say you are training at home. Once you can do 10 push ups at the kitchen bench height then drop down to the dining table. Once you can do 10 at that height then drop to the dining chair height. Repeat this process until you are ready for ground level.
STEP 5 - FOR A LAUGH WATCH SOME OF MY OLDER VIDEOS ABOUT PUSH UPS
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