Push-ups are a foundation-based skill that is in the calisthenics category, using weight and gravity to build strong and functional muscles. Sometimes people shy away from proper form or miss their schedule, resulting in little to no progress. So here is the complete guide to perfecting this exercise.
Proper Form
A regular push-up has to be strictly done with tucked elbows, depressed shoulders hovering right over the wrists, your fingers pointing straight, rotating your elbows outwards without disturbing your hands, and finally, a pelvic twist and going down diagonally, then pushing back up while looking down. Otherwise, your muscle endurance and growth will make no progress, and you get false and bad reps.
Variations
It’s recommended you start with knee push-ups and negatives and work your way up, as it’s faster and less discouraging than going all-out. Never try higher intensity variations such as clapping, finger, and archers without further experience, as this could lead to more setbacks because of injuries.
Video Yourself
It’s way easier than visualizing what you look like when you’re doing the exercise or getting feedback from others. It allows you to judge and see points realistically that need improvement and can be done unlimited times. All you need is a phone and a tripod in your Dorset Gardens home gym setup.
Rest Days
Rest is important, and it’s mandatory if you’re trying to build endurance and muscle. On average, you should sleep more than 8 hours a night and take a rest day, or sometimes even 2 every 3 days. It provides your body the essential time to repair, adapt, and build the important attributes that contribute to the journey.
Techniques for More Reps
Endurance training is the main foundation for achieving more reps. Some widely known techniques are push-ups until failure, hardest-to-easiest variations, and ladder technique (Making a set amount of reps, then going down by 1 until after 10 sets). Pushing your body to exceed your limit little by little signals your body to adapt, strengthening and maintaining lean and essential muscle (With rest, of course!).
Lynn Martelli is an editor at Readability. She received her MFA in Creative Writing from Antioch University and has worked as an editor for over 10 years. Lynn has edited a wide variety of books, including fiction, non-fiction, memoirs, and more. In her free time, Lynn enjoys reading, writing, and spending time with her family and friends.
