healthy woman doing pushups

The Perfect Push-Up: What To Know

Posted at 9:00 am, April 30, 2015 by Shannon Clark - 0 Comments
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As you move through your workout program, it’ll only be so long before you find yourself having to perform a push-up exercise. Push-ups are great for strengthening the upper body and even the core to some degree and thanks to all the different variations you can do while performing them, you can be sure that you’ll never grow bored.

Let’s look at some quick tips to remember when doing your push-ups, so that you can ensure you’re using perfect form.

healthy woman doing pushupsKeep Your Core Tight

First and foremost, keep your core muscles tight the entire time. You want your body to assume the flat position at all times. The moment you see the hips lifting up or moving down, you know you’ve fallen out of good form.

By squeezing your abdominal muscles, you’ll help keep the body flat while executing the exercise. If you simply can’t do this, then you’ll want to try and easier variation of push-up until you can.

If you let your back move out of good position, you’ll be putting yourself at risk for serious back strain.

Lower Your Sternum Down

Next, you’ll want to lower your body down with your sternum reaching towards the floor. Some people instead lower down by positioning their face towards the ground, which usually leads to them moving their bum up into the air. This is not the correct form to be using.

Lower down thinking of touching your chest to the ground and this will help you maintain that flat position mentioned above.

You should come so far down that you are almost, but not quite touching.

Pause At The Bottom

Finally, for added intensity, take a brief pause at the bottom of the exercise. This will help you put more total tension on the chest and arm muscles, improving the results you see because of it.

This pause doesn’t need to be long – a 1or 2 count will be sufficient. Press back up from there to complete the rep.

So there you have the key points to know and keep in mind while doing a push-up. If you can integrate these into your exercise execution, you can ensure you will see maximum results.

Want to put your push-ups into action? Check out www.OpenFitness.com for a number of different workout varieties incorporating the push-up exercise into their protocol.

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