Body Banao

Push-up is an exercise that is must for everybody. It builds your upper body muscle, as you are lifting your own body weight and strengthens serratus anterior, thus leading to better shoulder health. It is a safe precursor to correct bench press technique. As it does not need any equipment, push-up can be done anyplace anytime, since they don’t need any equipment.

On the face of it, push-up looks simple, but there is a proper method of doing it. Performing the exercise incorrectly can lead to shoulder/lower back problems. This is the correct push-up technique:

Push-up Technique. Get into the start position of Push-up starting position keeping the elbows locked. Drop yourself by flexing your elbows till your chest nearly comes in contact with the floor. Return to the start by pressing through the floor.

Hand Placement. The hands should not be too wide outside. They should be little wider than shoulder-width, with  hands turned out 45°.

Fold Your Elbows. Milder for your shoulders. Your elbows should be kept at a 45° angle to your body while performing Push-ups.

Force Your Abs Out. Direct line from shoulders to ankles. Press your abs out as though you are about to be hit in the stomach.

Press Your Glutes. Force your abs out while pressing your glutes hard. Both will prevent hyper-extending your lower back.

Fold Your Chin. Go down with your chest, and not your head. Your neck must align with your spine. Avoid looking forward.

Increasing Your Push-up Strength. If don’t have the strength to do 1 Push-up or cannot Push-ups correctly use these techniques.

Push-ups Holds. Remain in the Push-up beginning position for some time. They make your core stronger. Target at least 1min. Move to Prone Bridges to make it tougher.

Kneeling Push-ups. Do Push-ups by keeping both knees on the floor. Press yourself up with the help of your chest, shoulders & triceps muscles. Avoid pressing yourself up using hip or back extension.

Push-up Variants. Except for strength-endurance, you have introduce some type of resistance to make Push-ups tougher. Some variations:

Close Grip Push-ups. Focuses more on your triceps. Hands slight narrower than shoulder-width.

Iso Push-ups. Good for shoulder health & posture. Remain in the lower position for time. Hands lifted for a bigger stretch. Example.

Blast Straps/Ring Push-ups. Tougher to steady, enhance core strength as well as bottom Push-up (and Bench Press) strength by extending the stretch. Opt for Blast Straps or Rings.

Resistance Bands. Use a small or light resistance.

Chain Push-ups. Do Push-ups with chains tied around your body. Example.

Rucksack. Put on a rucksack full of plates high on your back (not neck!). Increase weight once you get stronger.

Xvest Push-ups. Costlier than a rucksack or chains, but also more handy.

Incline Push-ups. Focuses more your shoulders. Perform Push-ups with your feet raised.

1 Hand and/or 1 Feet Push-ups. Mentioned by Pavel Tsatsouline

Explosive Push-ups. Develop power. Lower yourself slowly. Remain in the bottom position for a short period. Force yourself up as hard as possible, attempting to lift yourself from the floor.

Depth Push-ups. Plyometric exercise. Hands on 4? slabs. Allow yourself to drop between the slabs. Force yourself back up on the slabs. Imagine yourself jumping back on the slabs before falling on the floor.

Handclap Push-ups. Also develops volatile strength. Clap your hands while going up.

General Mistakes. These are few of the most regular Push-up mistakes.

Looking Forward. Hyper-extending the neck may lead to neck injuries. Align your neck with the rest of your spine all throughout.

Going down with Your Head. Can make you prone to neck injuries. Fold your chin and lead with your chest.

Sagging of Your Torso. Usually occurs due to a weak core. Force your abs out and

Push your abs out and squash your glutes. Fortify your core with Prone Bridges.

Elbows Out. Hikes the torque on your shoulder joint. Don’t do it on Push-ups & Bench Press. Keep your elbows: 45° angle to your body.