How To Do Push-ups?

Push-ups are one of the oldest known exercise move. It is thought to be as old as the first humans. Push-up, a bodyweight exercise that works the whole body, is particularly effective because it works the chest, shoulders, abdomen and lower body.

Almost everyone knows how to do push-ups, but many people can make the same common mistakes.

How To do Push-ups?

  1. Start in a high plank position. Put your hands directly under your shoulder. Put your toes on the floor, tighten your stomach and straighten your back. Thus, the whole body remains natural and straight.
  2. Start lowering your body. Keep your eyes on the ground, looking ahead, so as not to bend your neck while keeping your back straight. Lower your body until your chest touches the ground. Your hips should not fall down or go up. Your body should maintain a smooth line from head to toe. Keep your elbows close to your body. Make sure your arms don’t create the ‘T’ shape.
  3. Hold your stomach tight and exhale as you push your body back. 

Common Mistakes

Collapse or Rise of The waist

When you focus on tightening your legs and hips, you save your lower body from sagging or rising. At the same time, lower your chest first and keep your waist in line with your shoulders.

Forget To Breathe

Once you focus on the action, you can forget to breathe. Don’t hold your breath. Breathe in as you go down, breathe out as you go up.

Spreading Your Arm Sideways

This mistake can cause an adverse load on your shoulders and damage their cartilage. Keep your elbows close to your body at an angle of 20 to 40 degrees.

Don't Fool Yourself

Your chest should get as close to the ground as possible. If your chest is halfway through, you’re doing a half push-up. The quality of the push ups is more important than the quantity.

Head Closer To the Ground

If your neck aches or hurts after the push-up, chances are you are not holding your head properly.

If you’re not yet strong enough to bring your chest closer to the ground, psychologically it is a common mistake to bring your head closer to the ground. Focus your eyes to a point on the ground forward. If your neck is still crooked, pull the push-up on your knees for a while.

Wrists Ahead

It is very important where you put your hands. If you don’t put it directly under your shoulders, your pectoral muscles will be disabled and movement will be easier. You can open your hands a little left and right, but never forward.

If you want any further information about how to do push-ups easily or how to do push-ups for beginners you can click here to watch the video.

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