education

-

How To Perfect Your Push Ups

How To Perfect Your Push Ups

How To Perfect Your Push Ups
How To Perfect Your Push Ups

Ladies, let’s talk about push ups!

While I’ve already talked you through how to do a push up, I know it can be a really difficult exercise. In fact, it is an exercise that lots of people are doing incorrectly. 

Today I am going to explain some common push up mistakes and give you some tips to improve your push up technique!

How to do perfect push ups 

Just like any other exercise, if you are doing push ups wrong, you might risk an injury.

This can be quite difficult when you are starting out — a lack of muscular strength can cause many people to compromise on their form. Don’t be disheartened though, we ALL have to start somewhere. 

There is absolutely no shame in starting with wall push ups or push ups on your knees until you get stronger! 

Follow these tips for a perfect push up technique:

  • BREATHE! So many people forget how important it is to breathe throughout the motions. Inhale as you go down and exhale as you come back up.
  • Try to push the ground away from you, instead of pushing yourself off the ground. This can help you engage your whole body in the movement. 

     
  • Keep your neck in a neutral position. Focus on a spot on the floor just in front of you to reduce the risk of straining your neck. Don’t look at your feet!

     
  • Use your toes to help stabilise your lower body and brace your core to help you maintain the correct alignment.


Now that I’ve covered what you should be doing, let’s talk about what you shouldn’t be doing during a push up!
 

free trial - bbg stronger 2.0free trial - bbg stronger 2.0free trial - bbg stronger 2.0

What to avoid when doing a push up

To make the most out of your routine, watch out for these common push up mistakes!

Letting your lower back sag 

While you might think of push ups as an exercise that targets your arms, it does require full-body movement! Make sure you are engaging your core and your quads next time you do a push up and you will notice the difference. When you engage your core and quads, your lower back and hips are less likely to drop.

Shrugging your shoulders

Bringing your shoulders up to your ears is a common push up mistake. It can happen for a couple of reasons: due to hand positioning (more on that below), as a result of weak chest muscles, or because you are straining forward instead of keeping a neutral neck. All of these things can place stress on the shoulders. To avoid this, build up your strength gradually with modified push ups and spend time getting your form right. Doing more plank exercises can help to ensure your shoulders aren’t too far forward!

Flaring your elbows

Too wide a stance and you may end up doing damage to your shoulders. The positioning of your hands can make your elbows and arms spread out to the sides, putting extra stress on your elbow joint and on your shoulders. To avoid this, stack your wrists directly under your shoulders and keep your elbows close to your torso. 

Those are the secrets to perfect push ups

It takes time and practise to get push ups right! The great thing is that once you feel comfortable doing them, there are always ways to make push ups more challenging. I’m sure that’s just what you wanted to hear, haha!

Love, Kayla xx

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# if (s.replied_comments_count) { #> <# for (var j = 0; j < s.replied_comments.length; j++) { var c = s.replied_comments[j]; var lastComment = s.replied_comments[s.replied_comments.length - 1]; #>

<#= c.user.username #><#= moment(c.created_at * 1000).fromNow() #>

<#= c.html_body #> <# if (c.images) { #>

<# } #>
Reply Like Unlike
<# } #> <# if (s.replied_comments_count > 3) { #> Show more replies <# } #> <# } #>
<# } #>
<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# } #>

Leave a comment...
Sort by: