Here Are Five Easy Tips on Executing the Perfect Pushup
One underrated exercise that is a must in everyone’s workout routine is the pushup. Pushups not only strengthen the pectorals; they build up endurance, work wonders on the triceps, strengthen back and shoulder muscles, and strengthen your core. All you need is your own body weight and good form. Follow these tips from Zone Athletic Clubs to get on your way to landing the perfect pushup along with other bodyweight exercises that offer a whole host of benefits.
Tip #1: Keep a Straight Line
You want your head to keep a straight line with your neck and torso. Avoid dropping the head to make the push up easier. It is counterproductive doing a pushup with bad form so if you can’t keep a straight line yet, start with doing them on your knees and build up the chest and arm muscles until you can hold yourself up.
Tip #2: Keep Your Shoulders Back Away from Your Ears
Most people with weak chest muscles will tuck their shoulders in toward their ears to try and make the exercise easier which ends up putting pressure on their triceps. What you want to do is have your shoulders back in a good line with your neck and back. This will put more emphasis on the chest muscles which will give you a more efficient and effective workout.
Tip #3: Pay Attention to Where You Place Your Hands
When doing a pushup, your hands need to be placed slightly wider than your shoulders and down by the center of your chest – not up above in front of your shoulders. Your hands shouldn’t be in line with your head or shoulders, they should be in line with the center of your chest. This will take pressure away from the shoulders in order for the chest muscles to do the work. It will also help avoid injuries and give you a better chest workout.
Tip #4: Don’t Drop or Raise Your Hips!
Your hips and torso should stay straight and the abs should be engaged. This way your entire core gets a workout. Once again, if you can’t keep your hips and torso in line, start by doing pushups on your knees until you can do them with perfect form.
Tip #5: Get a Full Range of Motion with a Controlled Tempo
Go all the way down until you are barely over the ground so you can get a good stretch in your chest muscles. The rule of thumb for timing is one second up and two seconds down. Control the tempo to dramatically increase muscle stimulation and reduce your risks for injury.
Follow these easy guidelines for executing the perfect push up and you will notice results in the mirror and on the scale! Zone Athletic Clubs are here to help you get in the best shape possible and that starts with committing to perfect form. Wherever you are in your fitness journey, know that Zone Athletic Clubs are committed to your success every step of the way. Zone Athletic Clubs provide group exercise classes, cardio machines, weight machines, free weights, and more for members to take part in for a fitness experience unlike any other.
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