How to Do a Perfect Form Push Up
Performing a perfect form push up is crucial for maximizing the benefits of this fundamental exercise while minimizing the risk of injury. Push ups are an excellent way to strengthen the chest, shoulders, and triceps, as well as to improve overall body stability and core strength. Whether you are a beginner or an advanced athlete, mastering the perfect form push up can enhance your fitness journey. In this article, we will guide you through the steps to achieve a perfect form push up.
1. Find the Right Position
Start by finding a solid, flat surface to perform the push up. Lie face down with your hands shoulder-width apart, directly under your shoulders. Your feet should be hip-width apart, either flat on the ground or elevated on a raised surface for added difficulty. Ensure that your body forms a straight line from head to heels.
2. Engage Your Core
Before initiating the push up, engage your core muscles by drawing your belly button towards your spine. This will help maintain a stable and strong foundation throughout the movement. Remember to keep your core tight throughout the entire exercise.
3. Bend Your Elbows
Begin the push up by bending your elbows, keeping them close to your body. Lower your chest towards the ground while keeping your elbows at a 45-degree angle to the floor. Avoid letting your elbows flare out to the sides, as this can put unnecessary strain on your shoulders.
4. Push Back Up
Once your chest is about an inch or two above the ground, push back up to the starting position. As you push up, keep your body straight and engage your chest and triceps to complete the movement. Avoid using your lower back or legs to push up, as this can compromise form and lead to injury.
5. Maintain Proper Breathing
Breathing is an essential aspect of performing a perfect form push up. Inhale as you lower your body towards the ground, and exhale as you push back up. Maintaining a steady breathing pattern will help you maintain proper form and control throughout the exercise.
6. Avoid Common Mistakes
To ensure you are performing a perfect form push up, avoid the following common mistakes:
– Letting your hips sag or hike up towards the ceiling
– Using momentum to push up
– Hinging at the waist instead of bending your elbows
– Not keeping your body in a straight line
7. Progress Gradually
As you become more comfortable with the perfect form push up, you can gradually increase the difficulty by elevating your feet, narrowing your hand placement, or incorporating variations such as diamond push ups or decline push ups.
By following these steps and focusing on proper form, you will be well on your way to mastering the perfect form push up. Remember, consistency and patience are key to improving your technique and reaping the full benefits of this versatile exercise.
