This exercise is considered a compound movement, meaning it involves multiple joints and stimulates large muscle groups. Think of the push-up position as a dynamic version of a plank plank: starting in a high position, you will place your hands shoulder-width apart, or a little wider.
As you bend your elbows and lower yourself toward the floor, your elbows should be at an angle of approximately 45 degrees to your body. Your fingers should be wide apart, with the middle finger pointing to 12 o'clock.
For as much information as possible: How to beat the world push-up record?
A good angle and a straight body
Although a 45 degree angle for your arms is considered a standard push-up position, the angle that is most comfortable for you may be slightly different. So it's good to adjust it, keeping your arms a little closer to your body or vice versa, depending on how your shoulders and arms feel.
It all depends on different factors like shoulder mobility and where you are strongest. When your chest or chin hits the floor, that's the bottom part of your rep.
Next, you push your body up (remember pushing the floor back) and keep your abs tight. When your elbows are fully extended and your body is back in a high plank position, you are done with your rep.
In parallel, do not hesitate to read: Diamond pumps: Benefits, instructions for use and variants
What are the benefits of a good push-up position?
Push-ups are one of the best exercises to work your pectoral muscles: both your pectoralis major(largest chest muscle in fan shape) and your pectoralis minor (the smallest triangular-shaped chest muscle). Strengthening your chest muscles is important for many different reasons.
For one thing, it will help you become stronger in chest-specific exercises, such as the bench press. It also makes daily tasks easier, like opening a heavy door or pushing something back on a high shelf.
Furthermore, when you work on your pushing muscles, as you do with a good push-up position, you are working muscles other than your chest: accessory muscles like your triceps (the back of your arms) and your shoulders come into play to help your pecs finish the moves, which means you're also stimulating those muscles And when you hold the part pump, you also improve the stability of your shoulder!
To get the most advice: The ultimate guide to a successful archer push-up
The different push-up positions
Hand Up Pushups
Place your hands shoulder-width apart on a low box, chair, or table and assume a high plank position with your feet, knees, hips, and shoulders in a straight line. Engage your core and keep your elbows tucked in close to the sides of your torso. This is the starting position.
Bend your elbows and bring your shoulder blades together to lower your chest towards the box. Press through your palms to straighten your arms back to the initial push-up position . It's a repeat.
Also, don't hesitate to read: Top 10 different types of push-ups and how to do them
Classic pumps
Start in a high plank with palms flat, hands shoulder-width apart, shoulders stacked directly over your wrists, legs extended behind you, and core and glutes engaged. Bend your elbows and lower your chest to the ground.
Push through the palms of your hands to straighten your arms and return to high push-up position. It's a repeat.
Push-ups with pause at the bottom
Start in a high plank with palms flat, hands shoulder-width apart, shoulders stacked directly over your wrists, legs extended behind you, and core and glutes engaged. Bend your elbows and lower your chest to the ground.
When your chest touches the ground, raise your hands so that your chest is completely on the ground. Place your hands down and push through the palms of your hands to straighten your arms into the push-up position. It's a repeat.
For as much information as possible: Wide grip push-ups: the right technique and the benefits
Declined push-ups
Place your toes on a box, bench or step, then stand on a high board with palms flat, hands shoulder-width apart, shoulders stacked directly over your wrists, trunk and glutes engaged.
Bend your elbows and lower your chest to the floor. Push through the palms of your hands to straighten your arms to the initial push-up position. It's a repeat.
Common mistakes in push-up position
Although push-ups are a great upper body exercise, doing them incorrectly can make them less effective and even lead to injury .
Over time, you will learn to get your body into the correct push-up position and get used to what proper form looks like. Here's what to avoid:
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Arch your back: You need to keep your lower back flat and not let your hips sag or arch.This usually happens when your abs aren't properly engaged and the push-up position is hard to hold
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Not Engaging Abs: You won't get the full benefits of the movement to strengthen your core if you don't keep your muscles engaged throughout. Strengthening your abs and shifting your pelvis will help you do this.
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Getting to your knees rather than raising your hands: Modifying your push-ups by raising your hands rather than dropping to your knees may be more effective, as push-ups on your knees don't allow for the full range of motion. movements. When you're on your knees, you don't have to worry about size.
When you're in full stance, you're holding a plank, so there's a lot more tension on your core, so this is not really the same push-up position. The height depends on your strength and what feels comfortable.
To gain maximum maximum strength: Weighted vest: How to gain muscle and strength?
How to progress in your push-up positions?
The push-ups are very effective with just your body weight, because they work all the muscles intensely. However, if you do bodyweight training for months, you may stagnate after a while: the resistance that your body can naturally provide is limited.
How to continue to progress in this case? We recommend the use of a weighted vest! For example, our Military Weighted Vest™ allows you to add up to 50kg of weight: thanks to 12 loading pockets, you can easily add weight to your body to intensify your push-up exercises and gain more muscle mass.
It's a time-tested and load-testing weight training accessory that will help you extend yourself and improve your physical performance without investing in expensive equipment and bulky! The Weighted Vest folds and carries easily to simplify your daily workouts at home, on weekends or on vacation.
And of course you can use it for a multitude of other full body exercises, such as pull-ups, squats or jumping jacks.
In summary: The push-up position
Using a good push-up position for training is essential, both for your athletic performance, but also for the health of your muscles and muscles. joints.
Even if it may seem difficult when you're just starting out and you lack strength, progressing with push-ups is far from impossible when you're regular and motivated. Follow the advice in this article and try different variations of push-up positions to get used to the movement and understand how to move safely.
Then, once you've mastered the exercise and want to reach an additional level of difficulty, lean into a Military Weighted Vest™ to add resistance while maintaining a good push-up position!
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