Difference between revisions of "Do Better Pushups"
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If you can already do a push-up or are learning how to do them, it’s important that you learn the basics. Then, work on getting stronger and doing more push-ups much faster. You'll be proud of yourself and also be able to impress people with your push-up prowess. | If you can already do a push-up or are learning how to do them, it’s important that you learn the basics. Then, work on getting stronger and doing more push-ups much faster. You'll be proud of yourself and also be able to impress people with your push-up prowess. | ||
| − | [[Category:Push Ups and Press Ups]] | + | [[Category: Push Ups and Press Ups]] |
== Steps == | == Steps == | ||
===Improving Your Form=== | ===Improving Your Form=== | ||
| − | #Position your arms correctly. No matter your push-up style, start by placing your hands shoulder width apart. Stack your joints for the best stability. Your hands should line up under your elbows and your elbows should be underneath your shoulders.<ref>http://www.mensfitness.com/training/build-muscle/five-ways-make-your-push-more-productive</ref> | + | #Position your arms correctly. No matter your push-up style, start by placing your hands shoulder width apart. Stack your joints for the best stability. Your hands should line up under your elbows and your elbows should be underneath your shoulders.<ref name="rf1">http://www.mensfitness.com/training/build-muscle/five-ways-make-your-push-more-productive</ref> |
#*Stacking your joints helps to prevent damaged rotator cuffs and other injuries. | #*Stacking your joints helps to prevent damaged rotator cuffs and other injuries. | ||
#*A common mistake is to let your elbows flare out to the side. Instead, keep them as close to your side as possible. | #*A common mistake is to let your elbows flare out to the side. Instead, keep them as close to your side as possible. | ||
#*Point your thumbs toward each other and lay your fingers splayed out. You want to “grip” the ground to help support your arms. | #*Point your thumbs toward each other and lay your fingers splayed out. You want to “grip” the ground to help support your arms. | ||
| − | #Keep your core and lower back stable. Flex your stomach muscles and squeeze your gluteus muscles together. This will help your back stay straight as you lower your whole body up and down. Letting your back or hips fall and bow won’t help you get stronger and it can cause injuries as well.<ref | + | #Keep your core and lower back stable. Flex your stomach muscles and squeeze your gluteus muscles together. This will help your back stay straight as you lower your whole body up and down. Letting your back or hips fall and bow won’t help you get stronger and it can cause injuries as well.<ref name="rf1" /> |
| − | #Push the floor away from your chest. Instead of thinking about trying to move yourself away from the floor, think about shoving the floor itself farther from your chest. It’s a mental trick that will help you feel less fatigued. Don’t think about fighting gravity, think about fighting the floor instead.<ref | + | #Push the floor away from your chest. Instead of thinking about trying to move yourself away from the floor, think about shoving the floor itself farther from your chest. It’s a mental trick that will help you feel less fatigued. Don’t think about fighting gravity, think about fighting the floor instead.<ref name="rf1" /> |
#Mix in other kinds of push-ups. Start by doing assisted push ups if you’re not comfortable with regular sets yet. Do several sets of easier push-up versions and increase your reps over several workouts a week to build up your strength and endurance. Then, start mixing assisted and regular push-ups together to transition into doing more regular ones. | #Mix in other kinds of push-ups. Start by doing assisted push ups if you’re not comfortable with regular sets yet. Do several sets of easier push-up versions and increase your reps over several workouts a week to build up your strength and endurance. Then, start mixing assisted and regular push-ups together to transition into doing more regular ones. | ||
| − | #*For wall push-ups, place your hands on the wall like you would for a normal push-up and place your feet back behind you at an angle. If someone looked at you from the side they would see a triangle.<ref>http://scoobysworkshop.com/zero-to-100-pushups-for-complete-beginners/</ref> | + | #*For wall push-ups, place your hands on the wall like you would for a normal push-up and place your feet back behind you at an angle. If someone looked at you from the side they would see a triangle.<ref name="rf2">http://scoobysworkshop.com/zero-to-100-pushups-for-complete-beginners/</ref> |
| − | #*For assisted push-ups, place your hands in the normal position but put your knees on the ground instead of supporting yourself with your feet.<ref | + | #*For assisted push-ups, place your hands in the normal position but put your knees on the ground instead of supporting yourself with your feet.<ref name="rf2" /> |
#*Variations like handstands or one-armed variations are great ways to work different muscles and areas of your body. Keep in mind that they are advanced, so be careful when attempting them. Start with lower reps until you can support yourself. | #*Variations like handstands or one-armed variations are great ways to work different muscles and areas of your body. Keep in mind that they are advanced, so be careful when attempting them. Start with lower reps until you can support yourself. | ||
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===Getting Faster=== | ===Getting Faster=== | ||
| − | #Time yourself. Start by timing yourself for one minute. Do as many reps as possible in that time frame. Even if you need to take a quick break, keep timing. Note how many you can do and keep track in a notebook or on your phone. Then try to squeeze in a few more reps each time you set a timer to yourself.<ref>http://www.bornfitness.com/the-fastest-way-to-do-more-pushups/</ref> | + | #Time yourself. Start by timing yourself for one minute. Do as many reps as possible in that time frame. Even if you need to take a quick break, keep timing. Note how many you can do and keep track in a notebook or on your phone. Then try to squeeze in a few more reps each time you set a timer to yourself.<ref name="rf3">http://www.bornfitness.com/the-fastest-way-to-do-more-pushups/</ref> |
#*Time yourself for 3 minutes if you can already do proper push-ups for 1 minute straight. | #*Time yourself for 3 minutes if you can already do proper push-ups for 1 minute straight. | ||
#*A good rule of thumb for longer time like 3 minutes is to take 10-15 second breaks when you begin to slow down. | #*A good rule of thumb for longer time like 3 minutes is to take 10-15 second breaks when you begin to slow down. | ||
| − | #Build speed gradually. Trying to go fast right away will wear you out and you may pick up sloppy habits for technique. Let yourself go a little quicker on each set of reps. Speed requires your heart to pump blood to your muscles faster so incorporate cardio activities into your workout.<ref | + | #Build speed gradually. Trying to go fast right away will wear you out and you may pick up sloppy habits for technique. Let yourself go a little quicker on each set of reps. Speed requires your heart to pump blood to your muscles faster so incorporate cardio activities into your workout.<ref name="rf3" /> |
#*Breathing properly is key to going quickly. Breath in as you move toward the ground and push your breath out as you come up. Breath on each push-up rep and keep a steady rhythm so your body gets enough oxygen. | #*Breathing properly is key to going quickly. Breath in as you move toward the ground and push your breath out as you come up. Breath on each push-up rep and keep a steady rhythm so your body gets enough oxygen. | ||
#*First, worry about first perfecting your form, and then adding reps. Then you should worry about speed. | #*First, worry about first perfecting your form, and then adding reps. Then you should worry about speed. | ||
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#*Do squats and lunges to improve your core and glutes so you can hold a proper push-up position longer. | #*Do squats and lunges to improve your core and glutes so you can hold a proper push-up position longer. | ||
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== Tips == | == Tips == | ||
