6 Tips for Better, More Effective Push-ups; Technique and Cues

6 Tips for Better, More Effective Push-ups; Technique and Cues

HFA is excited for the upcoming Push-up Challenge! Here are some tips on technique to help you with your push-ups.

1-ENGAGE YOUR CORE

                Flex your abs. This helps you keep a neutral spine and contributes to full body tension.

CUES:

 1. Imagine you are going to be punched in the belly. Brace your core.

 2. “Pull” your palms to your toes. (Obviously your palms are not going to touch your toes,                but trying to “pull” them together creates the necessary tension to activate your core.

2-SQUEEZE YOUR GLUTES

                Squeezing your glutes protects your low back, improves your posture, and contributes to having that neutral spine.

3-PACK YOUR ELBOWS, DRAW YOUR SHOULDERS BACK

                A wide flare from the elbows while doing pushups leads to shoulder injury and rotator cuff issues. When shoulders are shrugged around the ears, it compromises your neck and upper back. When you “stack” your joints, it improves your shoulder health, range of motion, and recruits your triceps and lats.

                CUES:

1.       Hold a business card in your armpit.

2.       “Stacking”: Hands under elbows, elbows under shoulders

4-GRIP THE FLOOR

                This will help you engage more back muscles and maintain a solid upper body.  

                CUES:

1.       Thumbs facing each other, open fingers, grip the floor

2.       Screw your hands to the floor.

5-PULL YOUR CHEST TO THE FLOOR AND PUSH THE GROUND AWAY FROM YOU

                “Pulling” your chest to the floor, or leading with your chest, helps prevent head bobbing and sagging hips. It is also an effective way for you to keep from letting gravity lower you so you stay in control throughout the push-up.

                CUES:

1.       Head in a neutral position (looking slightly ahead of you). Lead with your chest, not your nose.

                “Pushing” the ground away from you helps you lift your body as one unit and maintain that full body tension. Don’t let your muscles relax at the bottom. Remember: the same cues apply at the bottom of the push-up as they do at the top.

6-BREATHE

                Inhale as you go down, exhale as you go up.

Keep up the great work!!!

Sources: menshealth.com; mensfitness.com