Do you find push-ups challenging or struggle to complete even one?
This difficulty often stems from weak core and shoulder muscles. Push-ups are a full-body exercise that requires strength, but with the right preparation, they can become much easier. Incorporating specific exercises into your routine can help you build the necessary strength, balance, and endurance to improve your push-up performance.
Why Learn to Do Push-Ups?
Push-ups offer numerous benefits. According to a study published in the International Journal of Fitness, push-ups are a compound exercise that targets the chest, shoulders, triceps, and core. Regular push-ups help build upper-body strength, improve posture, boost cardiovascular health, and enhance balance. Since they require no equipment, they’re a versatile and effective exercise for overall fitness.
7 Exercises to Strengthen Your Push-Up Game
Plank Holds:
Building core strength is essential for proper push-up form. Plank holds help ensure your back remains stable, preventing sagging during push-ups.
How to perform?
Start in a forearm plank with elbows directly under shoulders.Engage your core, keep your back flat, and hold for 30-60 seconds.
Shoulder Taps:
Strengthen your core and shoulders with shoulder taps, which also improve balance during push-ups.
How to perform?
Start in a high plank position.Lift one hand and tap the opposite shoulder, alternating sides while keeping your body stable.
Chest Press with Dumbbells:
Strengthen your chest muscles, key for push-ups, by performing chest presses with dumbbells.
How to perform?
Lie on a bench or the floor with dumbbells in hand.Lower the weights until your elbows reach 90 degrees, then press back up.
Triceps Dips:
Push-ups engage your triceps, so strengthening them with dips can make the exercise easier.
How to perform?
Sit on a bench or chair with hands gripping the edge.Slide off and lower your body by bending your elbows, then push back up.
Superman Hold:
Engage your lower back and glutes, which help stabilize your body during push-ups.
How to perform?
Lie face down, arms extended in front of you.Lift your arms, chest, and legs off the ground and hold for a few seconds.
Incline Push-Ups:
A modified version of push-ups, incline push-ups are a great way to build strength if regular push-ups are too difficult.
How to perform?
Place your hands on an elevated surface and lower your chest towards it, then push back up.
Pike Push-Ups:
Target your shoulders and upper chest with pike push-ups, which prepare you for standard push-ups.
How to perform?
Start in a downward dog position.Lower your head toward the ground by bending your elbows, then push back up.
Mastering Push-Ups:
Step-by-Step Guide:
Start in a plank position with your hands under your shoulders and body in a straight line.
Engage your core and glutes to maintain a tight, stable position.
Lower yourself slowly by bending your elbows, keeping them close to your body.
Inhale as you lower, ensuring your chest almost touches the ground.
Push back up by straightening your arms, exhaling as you return to the starting position.
Focus on form and control with each rep to maximize effectiveness and avoid injury.
Common Mistakes to Avoid:
To avoid injury and maximize your push-up benefits, keep these common mistakes in mind:
Don’t let your hips sag or rise too high.
Keep your hands slightly wider than shoulder-width.
Maintain a straight body line from head to heels.
Ensure full range of motion, lowering until your chest nearly touches the ground.
Breathe consistently—inhale on the way down, exhale on the way up.
Avoid rushing through the movement to maintain form and prevent injury.
Incline Push-Ups:
An Easier Alternative for Beginners!
Incline push-ups are a great alternative for those new to push-ups or those who find regular push-ups too challenging.
This variation primarily targets the upper chest, shoulders, triceps, hips, and abdomen, making it ideal for building upper-body strength while reducing the load on your arms and wrists.
How to Perform Incline Push-Ups:
Place your hands on an elevated surface, keeping them shoulder-width apart.
Align your body in a straight line, with your head in line with your spine.
Lower your chest toward the surface, then push back up to the starting position.
Start with 10-12 reps and gradually increase intensity as you gain strength.
Incline push-ups are easier than traditional push-ups due to the reduced angle and range of motion.
They’re perfect for beginners or those with wrist or shoulder issues.
However, if you have any joint or spinal injuries, consult a professional before performing this exercise.
With these tips and exercises, you’ll be on your way to mastering push-ups and building greater strength and endurance!
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