Push-ups are definitely one of those love-hate exercises, but the feeling of mastering a push-up is amazing; even if your arms are trembling during and after every rep and you know the soreness will linger for days. I like push-ups because you can do them anywhere. They're also an exercise that never seems to get easier even as you get stronger. And because push-ups are a staple in any fitness routine, you've got to make sure you're performing them correctly.
Your neck should always be in a neutral position, meaning it isn't tucked into your chest or extended up. You'll also want to keep your back flat and in a neutral position to prevent flexion (rounding) and extension (arching) of the spine.
Now it's time to talk about your hands. They should be directly underneath your shoulders to help support your wrists. You should also ensure that your hands are completely flat on the ground and not relaxed which can lead to rotating your hands out or in and cupping the ground. Push-ups are already hard and not having your entire hand on the ground will make them much more challenging to do.
The simple fix for this is to think about pushing through both palms and keeping all your fingers on the ground as you push your body up and off the ground. Doing so can eliminate wrist pain (although this can be caused by other things) and make push-ups easier to perform.
Put your new skills to practice with a few of my favourite push-up variations ahead. This isn't a workout and I don't advise doing all of these variations at once unless you want extremely sore arms. Instead, add one or two variations to your workouts and switch them up as you begin to master each move.
Start in a plank position with your arms and legs straight, shoulders above your wrists, and two yoga blocks stacked vertically underneath your chest.
Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your chest touches the yoga blocks. Inhale to straighten the arms. This counts as one rep.
If this is too difficult, do this exercise with your knees on the floor.
As you continue to get stronger, remove a yoga block to increase the depth of the push-up. Eventually you'll be able to work your way up to doing a push-up without a yoga block.
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2Basic Push-Up
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Start in a plank position with your arms and legs straight, shoulders above your wrists.
Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
If this is too difficult, do this exercise with your knees on the floor.
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3Diamond Push-Up
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Begin in plank position. Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
After an inhale, exhale to bend your elbows, lowering your chest toward the floor.
Inhale to straighten the arms.
This counts as one rep.
If this is too difficult, try separating your hands a couple inches or widening your feet slightly. Still too hard? Then lower the knees to the ground.
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4One Arm Med-Ball Push-Up
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Start in a plank position with your left hand on a medicine ball.
Keeping your torso square to the floor, perform a push-up by bending and straightening both arms. If a traditional push-up is too challenging, lower your knees to the floor.
Roll the ball to the right hand and do another push-up. This completes one rep.
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5Push-Up Rotation
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Start in a plank position, with your shoulders over your wrists and legs out behind you with your feet hip distance apart. Pull your navel in and keep your back straight.
As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom for one breath.
Raise back up to top push-up position. As you reach the top, keep moving in a fluid motion to side plank position: release your right arm and raise it to the ceiling, keeping your body in a long diagonal line. Hold for one breath, then move back into plank position.
Repeat the push-up, twisting in the opposite direction, bringing your left arm toward the ceiling. Return to plank position to complete one rep.
Start in a modified push-up position with your knees on the ground and a glider underneath your right hand.
Engage your core as you lower down into a push-up with control. As you lower your body, simultaneously extend your right arm out in front of you. Lower down as far as you can go without losing your form. Be sure to keep your back flat.
With control, push your body up as you simultaneously pull your right arm back in so that it's directly underneath your shoulder.
Start in a plank position with a glider underneath your right hand.
Engage your core as you lower down into a push-up with control. As you lower your body, simultaneously extend your right arm out in front of you. Lower down as far as you can go without losing your form. Be sure to keep your back flat.
With control, push your body up as you simultaneously pull your right arm back in so that it's directly underneath your shoulder.
This counts as one rep.
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8Push-Up Rotation With Dumbbell
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Begin balancing in plank position, shoulders stacked over the wrists, with a dumbbell on the floor in each hand.
Lower your body toward the floor and then push through your arms, returning to plank.
Holding the dumbbell, twist to the left, reaching your left arm to the ceiling without letting your pelvis rise or lower.
Return to plank position, bringing the dumbbell back to the floor, and perform another push-up. When returning to plank, twist to the right and reach your right arm to the ceiling.
Return to plank position, returning the dumbbell to the floor. This completes one rep.
