How to Do Pushups Correctly

Pushups are a fundamental bodyweight exercise that strengthen the upper body and core muscles. Performing pushups with proper form is crucial to maximize benefits and prevent injury. Here is a step-by-step guide on how to do pushups correctly:

Preparation and Setup

1. Find a Suitable Surface:
• Choose a flat, stable surface, such as a mat or floor, to perform your pushups.

2. Warm Up:
• Perform a light warm-up to prepare your muscles and joints. Consider doing dynamic stretches or light cardio for 5-10 minutes.

Starting Position

1. Hands and Feet Placement:
– Place your hands slightly wider than shoulder-width apart on the floor.
– Your fingers should be pointing forward, and your wrists aligned under your shoulders.
– Extend your legs straight back, with your feet together or slightly apart for stability.
– Your body should form a straight line from your head to your heels, avoiding any sagging or arching of the back.

2. Engage Core Muscles:
– Tighten your core muscles to keep your body rigid.
– Maintain a neutral neck position by looking slightly ahead of you, not down.

Performing the Pushups

1. Lowering Phase:

– Inhale as you begin to lower your body.
– Bend your elbows and keep them at a 45-degree angle to your body, not flaring out to the sides.
– Lower your chest towards the floor, keeping your body in a straight line.
– Aim to bring your chest just above the floor, with your elbows at about a 90-degree angle.

2. Pushing Up Phase:

– Exhale as you push through your hands to straighten your arms and return to the starting position.
– Keep your core engaged and maintain the straight line from head to heels throughout the movement.
– Avoid locking your elbows at the top of the movement.

Tips for Proper Form

– Breathing: Inhale on the way down and exhale on the way up to ensure proper oxygen flow and core engagement.
– Controlled Movement: Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
– Body Alignment: Keep your body in a straight line, avoiding any sagging of the hips or arching of the back.
– Elbow Position: Keep your elbows at a 45-degree angle to your body to protect your shoulder joints.

Modifications and Variations of pushups

1. Knee Pushups:
– If standard pushups are too challenging, start with knee pushups.
– Begin in the same position but lower your knees to the ground while keeping your body straight from head to knees.
– Perform the pushup movement as described.

2. Incline Pushups:
– Perform pushups with your hands on an elevated surface, such as a bench or step.
– This reduces the amount of body weight you need to lift, making it easier.

3. Decline Pushups:
– Place your feet on an elevated surface while keeping your hands on the ground.
– This increases the difficulty by adding more body weight to the movement.

4. Wide-Grip Pushups:
– Place your hands wider than shoulder-width apart to target the chest muscles more intensely.

5. Diamond Pushups:
– Place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
– This variation targets the triceps and inner chest.

Progression

– Increase Repetitions: Gradually increase the number of pushups you perform as your strength improves.

– Add Resistance: Once you can perform multiple sets of pushups with proper form, consider adding resistance by wearing a weighted vest or placing a weight plate on your back.

Pushups are an effective exercise for building upper body and core strength. By following the proper form and incorporating variations and progressions, you can make the most of your pushup routine and achieve your fitness goals. Always listen to your body and avoid pushing through pain to prevent injury.