When you say “simple bodyweight exercise”, the pushup quickly comes to mind.
You can do it anywhere, it’s very efficient – able to work pectorals, triceps, shoulders, core muscles, and others – and simple enough not to worry about technique, right? Yes, yes, and almost right 🤔. It’s simple enough, alright, but people usually make small mistakes in their pushup technique, leading to problems. Also, small adjustments can lead to better efficiency, faster progress, and less risk of injury. From 1 to 100, the number does not matter – any pushup counts! But you should do it right.
Tip no.1: Watch those hands!
Keep them in a neutral position, facing forward. Don’t turn them in or out, or you’re exposing yourself to elbow or shoulder problems in the long term. Spread your fingers and try to distribute the weight a bit more externally.
Tip no.2: Angle those elbows!
When you take the position, do not spread your arms too much, as this will make you flare your elbows. It’s a common mistake, many people thinking that a wider reach will better work the chest muscles, but it’s not. The only thing increasing is the pressure on joints – wrists, elbows and shoulders. Working with palms far apart and arms almost perpendicular to your body, you will limit your range of motion and efficacy. Keep an angle of 45-60 degrees between elbows and body for best results.
Tip no.3: Vary your position!
Every pushup works lots of muscles, but it would be good for your progress if you slightly adjust your routine to better target different areas.
Move your hands slightly backward to limit your elbow flexion and place more tension on the chest, less on the triceps. Move them slightly forward to put some more pressure on the triceps. Or elevate your feet a bit for a pike pushup, targeting shoulders.
Tip. no.4: Don’t shrug!
A pushup is a little bit easier to do if you shrug your shoulders during exercise, but this compromises your stability, exposes you to cumulative injury, and diminishes your efficiency and progress. Keep your shoulders down, away from your ears. Lock your position and keep it stable for all of your pushups.
Tip no.5: Lower your tempo!
The goal is not to do many-many reps, as this is not a fitness test. If you focus on numbers you will reduce the range of motion, and you will increase the shear force in your joints. How many reps you manage is much less important than how much control you have during the exercise. Slow down, do the complete motion, work all the muscles to their limit.
After some reps, when you tire, put your knees down on the floor and do one or two more.
Tip no.6: Breath!
Breath! Breath! Breath! Muscles need oxygen to work better and to recover faster. You need oxygen to keep going until your muscles are tired, not just until you’re out of breath. Exhale when you push and keep the rhythm.
Tip no.7: Pay attention to your body!
If your muscles are sore, it’s good! If you feel pain in your joints, you’re doing something wrong or you are pushing it too far, too early.
Use an incline position (hands on a bench or any raised surface) if you are a beginner. You can use gloves to protect your palms when doing pushups outdoor. Use pushup handles from time to time to destress your wrists (but do not overuse them, as you have better control over weight distribution and movement without handles). And do not focus your entire energy on pushups – you need different exercises to stay fit and build muscles.
Tip no.8: Listen to the pros!
Ask for help when you start at the gym. Or find some good advice online. Here is one very-very good video about pushups, made by kinesiologist Jeremy Ethier. He will help you fix your pushup technique in no time.
Use pushups to lose weight. Use pushups to stay fit. Use pushups to build muscles.
Yes, it’s better to avoid gyms for a little while, but don’t stop working! Pushups are great to do at home or outdoors. Warm-up before you start and alternate them with squats and other exercises for a full-body workout. You can even do some during your walking or running routine.
Now drop and start pushing!
Jeremy Ethier is good. You can follow him on Instagram here, on YouTube here, or join his programs after visiting his website here: https://builtwithscience.com/
Image: Gabe Pierce – unsplash.com