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Writer's pictureDerrick

HOW to do PUSH UPS PROPERLY

It is important to do your push ups with the proper form as doing it with proper form helps you work out more efficiently so you can use your energy for the extra push rather than wasted movements.


Improper form may mean you are targeting unintended muscles or muscle groups. The better your form, the better your results – run faster, lift more and jump higher when you do it right.

So how do you do push ups properly?


Firstly, position your hands shoulder width apart.


Next, when you bend your elbows and lower towards the ground, your elbows should be at about 45-degree angle to your body. Such that your head, body and elbows form the shape of an arrow.


Your middle fingers should be pointed towards 12 o'clock with the rest of your fingers splayed.


It is important to engage your core such that your body is a straight plank. As you move up and down, your back should remain straight, instead of slouching or arching. Once you arch or let your hips sag, you would be doing push ups with the incorrect form and you would not be training efficiently.


Also, do not bend your body and lift your hips up such that you form a triangle with the ground. This would be training a different set of muscles from a normal push up.


Do take note that your elbows should be perpendicular to the ground, your line of motion should be smooth and goes up and down instead of front and back or sideways.


Other common FAQs

Why does it become harder if my hands are nearer to each other?


As you place your hands nearer to each other, you end up engaging more of your triceps over your chest and shoulders. Our triceps muscle group is smaller than our chest and shoulders, so when you isolate them, you would have to put in extra work to lift yourself up.


How low do I have to go for a push up? Do I have lower all the way to the floor?


A good range of motion would be to lower until your elbows are aligned with your shoulders. Of course you could go all the way down to the floor, but it is not necessary.


I am not strong enough to do a full push up, how?


You can train progressively by engaging a push up with your knees on the floor or you could start with an elevated push up, place your hands on a higher surface instead and start progressive training from there. Do this until you are comfortable enough to engage in a push up from the ground.

 

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