Here we are at the beginning of the new year and ready to start with our new year’s resolutions. A lot of us want to be healthier, whether that be through healthier eating habits, regular exercise, or perhaps both. What better way to start then by learning how to do the proper push up? Learning proper form for the push up or any exercise is key to anyexercise program. It aides in the prevention of injuries and helps build strength faster and more efficiently. Please consult a physician before starting any workout regimen.
The proper push up:
Step 1: Lie down on the floor (stomach side down) with your hands flat on the floor (palm side down) just slightly more than shoulder width apart. Feet should be together.
Step 2: Look straight ahead (not down at the floor).Keep your legs straight and place your toes under your feet.
Step 3: Keep your body straight. Begin to push your body off the floor by straightening your arms.Try not bend your back while coming up.
Step 4: Exhale as you come up. Straightening your arms as you come up. Pause here for a moment.
Step 5: Keeping your body straight and feet together, begin to slowly lower your body to the floor by bending your arms.
Step 6: Inhale as you come down. Keep your back and legs straight, lower yourself by bending your arms and let your chest touch the floor.
Step 7: Pause here for a moment. Repeat steps 2 thru 7.
Here are some additional modifications for the push up.
• If you are a beginner, you may want to bend your knees so that they rest on the floor. Proceed with the push up as normal after this.
• Place your hands wider than shoulder width apart. This isolates your chest more.
• Place your hands closer to each other (under your chest) so that your elbows push back instead of out to the side.This isolates your triceps more.
• Start with 3 sets of 8-12 repetitions or as many as possible.
As always, if you would like me to cover a specific topic or answer a question, you can contact me at [email protected].