The push up is one of the easiest exercises to do anywhere you go. The great thing about it is that anyone can do a push up and all you need is your body. This blog is about learning the proper technique on how to do a push up and how improper technique can lead to injury and weaken the effectiveness of the exercise.
Muscles at Work!
Since a push up requires multiple joints use, it will take more than one muscle to execute the exercise properly. Pushups are known to work the chest, triceps, and shoulders but require much more than that for proper technique. The abdominals and glutes are important in the exercise because they help stabilize and align the upper and lower body.
Whether doing push ups from the knees or toes, it is important to stay in alignment to avoid injuring the low back or shoulders. One of the more common mistakes people make is having their butt too high or low in the air. This will significantly reduce the effectiveness of the exercise and may lead to injury. Two other bad techniques are arching your upper back or having your head in the wrong placement. Both of these techniques will cause tension on a person’s neck and ultimately affect someone’s posture. The last improper technique, which can easily be adjusted, is having the elbows out too wide. This will cause the humerus’s head to nudge up against the clavicle which can cause sharp pain or discomfort. A great fix for this is to just bring in the elbows.
Proper push up technique will start from the head all the way through the legs. First start off by having a straight head and neck position so that you do not get any neck pain. Next, your shoulders should be back and stable while your hands should be slightly wider than shoulder width apart, and at chest level. Your hips and torso should also be straight by keeping your core and glutes in tightly engaged. Once you are in the start position, lower your body until your arms are at 90° so that you can avoid injury to your shoulders. Now you can go lower that 90° but it all depends on whether or not your shoulders are healthy enough to handle that type of range of motion. Whether doing push ups from the knees or toes one should always get a full range of motion and at a controlled tempo. Doing a push up too fast can cause you to lose technique and not engage all of your muscles properly.