4 Workouts to Enhance Push-Up Technique
What it entails: Carry out 3 sets of 10 repetitions for each exercise. Repeat each exercise until you can confidently complete the recommended number of reps and sets before moving on to the next workout.
What you’ll need: a yoga mat
Step 1: Altered Uncommon Push-Up
COREY MALONEY
This wide-range-of-motion move will assist you in mastering the vital components of correct push-up form: engaging the core and lats (the sizable rear muscles that extend from your armpit down to the top of your glutes in a fan-like shape). During the downward (also known as eccentric) portion of the exercise, you’ll gradually lower your body — from your knees to your shoulders — all the way to the floor. By doing so, you’ll construct and reinforce the muscle fibers needed to smoothly press your body back up to the initial position in a full push-up, states Davis
A. Commence in an altered plank position with hands directly beneath shoulders, knees on the floor, and toes touching the floor.
B. Engage the core by tucking tailbone and drawing navel towards spine. Secure the lats by drawing shoulders down and away from ears. (Visualize screwing palms outward into the floor.)
C. Extend elbows out so arms shape a 45-degree angle to the body. Gaze downwards at the floor to maintain a neutral neck. Gradually descend the body to the floor for five counts, retaining engaged core throughout the movement and ensuring the body forms a straight line from head to knees. The chest, core, and thighs should all touch the floor simultaneously.
D. Rapidly lift the chest and then the thighs off the ground to return to the starting position.
Step 2: Altered Push-Up
COREY MALONEY
Once you’ve grasped the art of gradually lowering and pressing your body off the ground with the altered uncommon push-ups, it’s time to enhance muscular endurance with traditional altered push-ups. With this exercise, you’ll lower your body to the floor but halt a few inches above the ground, rather than descending all the way down at a slow pace. When elevating yourself back into the starting position, don’t overlook maintaining proper alignment — with your head, shoulders, hips, and knees all in line.
A. Begin in an altered plank position with hands directly beneath shoulders and knees on the floor. Raise feet off the ground and hold them there.
B. Activate the core by tucking tailbone and drawing navel towards spine. Secure the lats by drawing shoulders down and away from ears.
C. Extend elbows out so arms shape a 45-degree angle to the body.
Lower extremity, ceasing motion 3 inches prior to making contact with the ground. Maintain activation of the central portion of the body throughout the gesture and guarantee that the physique adopts a linear form extending from the cranium to the bent knees.
D. Rise up from the ground to return to the initial position.
Step 3: Eccentric Press-Up
COREY MALONEY
Now that you have committed the activation of your core to muscle memory, try complete eccentric press-ups to practice engaging your entire body. In this progression of press-up form, you will begin by assuming a position in high plank and gradually lower yourself until your whole body is resting on the floor, emphasizing the eccentric phase of the movement to develop strength. Since your legs are fully extended, you will activate your buttocks and quadriceps in addition to your core and upper body. (After all, a press-up is just a moving version of a high plank.)
A. Start in a position of high plank with hands directly beneath shoulders and legs extended, feet separated by the width of the hips.
B. Activate your core by tucking your tailbone and drawing your navel towards your spine. Stabilize your lats by pulling your shoulders downwards and away from your ears. Activate your buttocks and quadriceps.
C. Extend your elbows outwards so that your arms form a 45-degree angle to your body and look downwards to keep your neck in a neutral position. Slowly lower your body down to the floor for five counts. Maintain an engaged core throughout the movement, ensuring that your body forms a straight line from head to toes. Your chest, core, and thighs should reach the floor simultaneously.
D. With your knees remaining on the floor, push your chest and then your thighs off the ground to return to the initial position. Lift your knees off the floor to return to the initial position.
Step 4: Complete Press-Up
COREY MALONEY
By utilizing all of the techniques you have learned so far, you will be prepared to tackle the full exercise with proper press-up form. Begin in a position of high plank, lower your body towards the floor (stopping a few inches above the ground), and then push back up to the starting position. Remember to maintain a strong core, engaged lats, and a tucked tailbone, and you will target the muscles you desire to work, according to Davis.
A. Start in a position of high plank with hands directly beneath shoulders and legs extended, feet separated by the width of the hips.
B. Activate your core by tucking your tailbone and drawing your navel towards your spine. Stabilize your lats by pulling your shoulders downwards and away from your ears. Activate your buttocks and quadriceps.
C. Extend your elbows outwards so that your arms form a 45-degree angle to your body and look downwards to keep your neck in a neutral position. Lower your body, stopping 3 inches above the floor. Maintain an engaged core throughout the movement, ensuring that your body forms a straight line from head to toe.
D. Rapidly push back up to the starting position.
Thanks for your feedback!
