A push-up is one of the most simplistic exercise techniques that has ever been applied and used regularly by fitness gurus throughout the ages. It has endured the test of time with unprecedented preference as a go-to technique because of this simple form and fantastic results.
The puzzling thing about push-ups is why does it give people so much trouble? If it is such a simple maneuver, then why does it present such a challenge for people to master? There are a couple of reasons associated with answering that question. The first more obvious answer is that first-off it is very easy to underestimate the difficulty of this maneuver, if you don’t appreciate all of its minute complexities. Another issue that poses a problem for people and prevents them from executing the perfect cycle is they often use the inappropriate form.
Not only does that make it hard to complete the full action, it prevents the person from gaining the full benefit. It can also expose them to the risk of injury. Beyond these two factors, is the fact that people often underestimate the amount of sheer upper body strength required to execute a push-up from beginning to end. They neglectfully don’t acknowledge the fact that as the amount of their reps grow in numbers, the amount of applied energy and strain needed to follow them through also increases.
There are interesting things about push-ups.You could do them every day for the rest of your life and they would never stop delivering their top-notch benefits. The reason for that is because they target every muscle group all over your body. Past that, there are so many variables and interesting twists that can be applied to executing them. You can add a different variable of one sort or the other everyday. That raises the appeal by allowing you to get creative through new milestone. In the face of new challenges, you also raise the ante on the benefits you stand to gain.
The only rule that will consistently apply to executing a perfect push-up is adapting the ability to apply the perfect technique to doing one. Every act or action in this world falls under the law of correct application being the key element for successful execution, no matter what that action is or why you are doing it.
The Perfect Technique:
To understand the logic behind the complexities of the correct applied form, you must first understand the objective for which this particular exercise is demonstrated. Yes, it does look super cool and it is a very macho style of exhibition, but that is not the key point of its use for most people. The people who are seriously trying to attain bigger muscle mass and better muscle tone view the push-up as a standard icon that fills, completes, and elevates any regimen. It is an ideal resource for a day-to-day go-to, and it can be done anywhere without accruing any form of lead in cost.
For people who are looking to maximize their muscle definition or increase their girth with an appealing formation, the push-up is ‘the god’ of body weight resistance exercises. This one technique will add beautiful definition to the cosmetic appeal of your physique and immeasurable strength to you core. With regular use, it will do it in a very short order of time.
To get there the objective is to use your body’s weight as a strengthening tool. By its very name, the push-up defines its intended method. The difficulty most people find involved in a push-up stems from the amount of complexities required in order to control the rising action and on return, the lowering action of your body. This ability or inability to control those actions are the elements that will deem your success and grant you the benefits or designate your failure and diminish your results.
Here are the steps that will help you attain that perfect form by maintaining the correct formula. Past these basic rules you are at full liberty to step-it-up and take your preferred version to any level of challenge that meets the requirements of your demands. As long as your action grants you the benefits that you are hoping to achieve, you have succeeded.
Perfection In Motion:
1). Getting straight to the point here, keeping your body straight during the execution of a push-up is one of the key elements required. A lot of the focus in this respect is especially intended to be directed to the position of your head in reference to the pitch of your neck. A continued straight line from the base of your skull down the length of your neck into the shoulder region is the ideal position during the execution of any form of a push-up.
The nature of a push-up requires muscle strain. In the effort to fill that order, your body has to resource stores of accumulated energy. In the process of resourcing this the risk for serious injury can also be incurred. That is why it is adamantly stressed that the correct form for head, neck, and shoulder position be executed for the duration of each session of push-up reps that you engage.
The risk of muscle strain, muscle tear, connective tissue damage, and spinal injury such as ruptured or herniated disk are a real threat if the correct form is not used. The effects from such injuries can be severely debilitating and totally sabotage your efforts for building a better you, completely.
The usual conditions that create a need for undermining the correct form during your reps stem from your upper body strength that doesn’t balance with ratio of your body weight differential. There are other less common contributors such as deformities of the spine or neck that could also contribute to the inability to use the correct positioning or elevate one’s inability to maintain it. If either of these conditions apply to you then you will be relieved to know that there are ways to accommodate the differentials.
One way you can make compensate for your inability is to adjust the weight difference at some other point along the line of your body that will allow you to complete the full cycle without compromising the well state of your neck and shoulders. One suggestion that will transfer the strain is to try a wall push-up maneuver. That will allow you to build your upper body strength without putting the stress on your neck, shoulders, or your spine.
2). Process, from the beginning, which is the technique of using your body weight as the source of building your strength. Allowing your form to furnish the correct weight resistance. Your resistance should be as heavy on the decline as it is with the lift. The push-up should be done with fluid movement that glides, not jerks, nor thrust any part of your body.
The first step in reaching this type of motion is to be observant that your shoulders remain back and solidly placed through the entire cycle. This will allow them to support the mass of your body in conjunction with the weight and gravitational pull. This position is key for gaining the full reward of the maneuver, without causing any risk of unnatural energy such as a torn rotator cuff in the shoulder. .
Allowing your shoulders to get loose during the execution usually stems from more than just the lack of adequate strength. This type of control lose is usually associated with going too far past your limitations and reaching the point of exhaustion. The recommended resolution here is to pace yourself, set your goals accordingly with your abilities, and rest between sets.
3). The way that you place and position your hands is another high note of importance in regards to effectiveness and safety in direct comparisons of successfully executing a push-up. It is often that people sabotage themselves from the onset by placing their hands too high up, close to their jawlines. This is a common mistake for beginners. It helps them compensate for their lack of strength. This mistake also displaces the resistance ratio of the weight differential. That displacement in theory renders the whole outcome of their efforts useless and the reward they gain , if any,will be minimal. This will also raise the risk of injuring yourself during the routine of executing the full cycle of a push up.
If you really want the full effect then your hands should be no higher than your armpits and no lower than your breasts.
The position of your hands should be straight in alignment with your body and the weight displacement should be rotated outwards toward the outer side of the hand. This will reduce the risk of injuring the fine bones in your hands and the hard ones by accepting the weight of your body on the more flexible portion. You will also stand less chance of injuring your wrist using this form because the outer portion of your wrist is the weight supporting section with thicker bone density and longer muscles.
4). Your lower body, the hips and torso region, should be held straight to the extreme. In essence you should have the flat plane that will resemble a plank along your back if you are in the correct form. This position will protect your lower disk as it targets your , abdominals, and your lower back muscles with the maximum amount of benefit that you can get from this type of action.
5). The absolution of a complete cycle is in the ability to lower yourself until you reach the floor and then rise again to the point where your arms are full extended. Beginners may not have the ability to ascertain this advanced range from the start, but it is a great milestone to aim for.
6). Keep your motions fluid and consistent. It isn’t good for your body to attempt stopping in the middle of a rep, nor are the jerking motions advised for your muscles or connective tissues.