By the end of this video, you will know, how to perform push-ups correctly, what are the common mistakes, different variations of push-ups and the maximum number of push ups humans have performed.
Push-ups may appear to be a very simple exercise, yet at some point of time all of us have done them incorrectly. So lets get into the details of how to perform them
How to perform a Push up
Lay on a floor face down with your torso at arms length from the floor. Place the palms on the side at the level of mid-chest, while your elbows are locked. Now lower yourself while breathing in, until your chest touches the floor. Your elbows should remain tucked in and close to your body. With the chest close to the floor and keeping the core tight, exhale and press up until your arms are fully extended again.
Common Push Up mistakes to avoid
Mistake 1: Partial Push Up: Decreasing the range of motion and not going all the way down to the floor. This will not give you full benefit of push ups
Mistake 2: Dropping your butt down: This generally happens as you get tired and decreases the range of motion thus reducing the efficiency of push ups
Mistake 3: Lifting your butt too high: This is the opposite of mistake 2. By Lifting the butt, you start to use your shoulders as well, thus taking the emphasis away from the chest
Mistake 4: Flaring your elbows out: This places your shoulders in a compromising situation and may lead to shoulder injury.
Mistake 5: Fast Push ups: Using momentum and performing the push up very fast is just a waste of time, as it does not provide any benefits. The whole push up movement should be controlled.
Benefits of Push Ups
A push up mainly targets your chest, anterior shoulders or deltoids and your triceps. However the benefit does not end there, this exercise also uses your abs and biceps as stabilizer muscles
Push Up Variations
Variation 1: Knee Push up. In a regular push up you are supporting about 70% of the body. To decrease the intensity you may perform knee pushups, where your knees are touching the floor. This way you decrease the supported weight to 55% thus making it easy.
Variation2: Incline Push up: In this variation you place you palms on a bench instead of the floor thus performing the push up at an angle. This transfers the emphasis to the upper chest and shoulder. The weight supported is lower than regular push ups, hence this version is easier to perform than regular push up.
Variation 3: Decline Push up: In this variation you place you feet on a bench, while the palms are placed on the floor. This transfers the emphasis to the lower chest. The weight supported is higher than regular push ups, hence this version is harder to perform.
Variation 4: Wide hand Push ups: By placing the hands further apart, you can place more emphasis on the chest
Variation 5: Close hand Push ups: You can place your hand closer to each other to place more emphasis on the triceps
Variation 6: Plyometric Push up: For explosive power you can perform plyometric push up where you explode at the bottom of the movement with the palms leaving the floor at the top of the movement.
Variation 7: Weighted Push-ups: As you get stronger, push-ups will get easier for you. At that stage you can put some weight in a backpack and perform the push-ups with it. This will increase the intensity of the push ups.
Push-ups are a great exercise for both strength and endurance and the best part is you can perform them anywhere
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