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 in order to do the exercise. 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 to be used, 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. Your abdominals and glutes are important in the exercise because they help stabilize and align your upper body with your lower body.
Whether you are doing pushups from your knees or from your toes, it is very important to stay in alignment to avoid injuring your low back or shoulders. One of the more common mistakes that people make is having their butt too high in the air or too low. 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 head of the humerus to nudge up against the clavicle and cause a sharp pain or discomfort. A great fix for this is to just bring in the elbows.
Proper pushup technique will start from the head all the way through the legs. You must 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 you are doing pushups from your knees or from your toes you 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.