How to perform pushups with correct form

How to perform pushups with correct form

Performing push-ups with correct form is essential to maximize the benefits and minimize the risk of injury. Here's a step-by-step guide on how to perform a standard push-up with proper form:

1. Starting Position:
- Make sure you're putting on the right gym wear and gear to begin with. This will lift your morale.
- Start in a plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward or slightly turned outward.
- Your body should form a straight line from your head to your heels. Engage your core to keep your body stabilized.

2. Elbow Position
- As you lower yourself down, your elbows should naturally bend and point back at a roughly 45-degree angle from your body (not flaring out to the sides).

3. Descent
- Lower your body toward the ground by bending your elbows. Keep your body in a straight line; avoid letting your hips sag or sticking your butt up in the air.
- Aim to lower yourself until your chest nearly touches the ground or your elbows form a 90-degree angle.

4. Breathing
- Inhale as you lower yourself down.

5. Ascent
- Push through your palms, straightening your arms to lift your body back to the starting position.
- Exhale as you push up.

6. Head and Neck Position
- Keep your head in a neutral position. Avoid tucking your chin to your chest or looking too far forward.

7. Feet Position
- Your feet can be together or slightly apart, depending on what feels most stable for you. Some people find a wider stance more comfortable, especially when starting out.

8. Common Mistakes to Avoid
- **Sagging Hips**: Keep your core engaged to prevent your hips from sinking.
- **High Hips**: Don't let your hips rise up too high, forming a "V" shape with your body.
- **Flaring Elbows**: Keep your elbows close to your body; don't let them stick out to the sides.
- **Head Position**: Keep your head aligned with your spine; avoid looking up or tucking your chin.

9. Modifications
- If you're new to push-ups or building strength, you can start with knee push-ups. The form is similar, but you'll be on your knees instead of your toes, reducing the amount of body weight you're lifting.
- You can also perform push-ups against a wall or an elevated surface like a bench to decrease the intensity.

10. Progression
- As you become more comfortable and stronger, you can progress to other variations of push-ups, such as diamond push-ups, wide-arm push-ups, or decline push-ups.

Consistency and proper form are key to reaping the full benefits of push-ups. Also, you can help your growth by consuming bodybuilding supplements like Whey protien or Creatine to speed up your gains. If you're unsure about your form, consider seeking guidance from a fitness professional or using a mirror to self-check your posture.

Source: Profylr