Push ups are one of the most loved exercises world-wide as they do not require any equipment. You can perform push ups anytime and anywhere. They are one of best exercises to strengthen arms, chest and extends the longevity of muscles. You can earn these benefits if you do them right. It might sound odd to you but that’s true. Not all of us do push ups correctly. In fact not many know that there are 3 types of variations in push ups.
1. The regular one: Hands being wider than the shoulder
2. Diamond: Put your arms under your chest
3. Wide-arm: Put your arms wide away from your shoulders
Common mistakes and solutions:
1. Getting the rep wrong
An ideal push up includes finishing a full rep. Rep is getting your body completely down and taking it completely up. Some either get their hip down or some even bend their knees. Nothing of this sort is allowed. The entire back should be in alignment and shall go down and up together. The trick is going slow. Once you have taken the position, push your body down and make sure that no body part is bent. Let your chest get the closest to the ground and then slowly go up till your elbow gets straight.
2. Feet counts
Many people argue of poor feet grip while doing push ups. It is simply because of losing balance and experiencing more of weight on the toes. Now the solution to this is very easy. Find your spot. Ideally, wider foot placements help in doing better push ups but this doesn’t help everyone. So figure out your comfortable position and maintain it all through the time. Do not experiment with it.
3. Head held high
Push ups in the beginning can be troublesome and painful and can force you to get your head down but that’s the battle to conquer. You should look up while doing push ups to help your body be in a line. Well, if you have mastered the art of keeping your body in one line without covering your head then you can look down occasionally.
4. Straight arms matter
Newbies may mess up with the arm and elbow position. The fact is, your elbow or arms would start flying away from the body when they would be experiencing extreme pain. Once you realize the same, get back your energy or take a pause and start again. Push ups done with wrong arm positions help none. In fact, you would rather end up wasting your time. So keep your arms stable as much as possible and try to outperform yourself each time.
5. Breathing it right
Some people just forget to maintain a breathing pace while doing push ups and hence get tired easily. So focus on maintaining an apt breathing cycle that says; inhale while going down and exhale while going up.
Get going with these handy tips to nail a perfect push up.