Master the bodyweight push-up: Top variations for perfect form

Bodyweight push-ups have to be the most primitive and basically far-reaching exercise that exists in the fitness world. “Drop me $20, please” is one of the most trite statements used by people who think they are holding back on healthy acquaintances.

The truth is, push-ups have so many benefits that most intermediate and advanced athletes stop doing them for one reason. That’s because push-ups are bodyweight training, and they consider themselves to have “graduated” from push-ups. Given human nature, it makes perfect sense. If you’re bench pressing 300 pounds, simple push-ups won’t do anything for strength or building, right?

Wrong.

push-ups vs push-ups

Push-ups have several benefits that set them apart from dumbbell and barbell press variations. Here are a few:

• The shoulder blades are not fixed to the surface like in the flat bench press or incline bench press. This allows the shoulder blade to move within a healthy range when pushing the arm.
• To perform quality reps, you need to keep your hips and core engaged. So push-ups are more than just a chest workout. Train your entire upper body.
• Hand and elbow position is easier to manipulate, and the movement is safer for the wrists, elbows, and shoulders than the bench press, which requires the lifter’s hands to be fixed to a straight bar.

Simply put, you need to do it regularly. And now it’s time to hone your technique.

Bodyweight push-ups tips and techniques

Regardless of your starting position, push-ups should demonstrate a proper plank. This means keeping your hips high and creating a straight line from your head to your heels.

To keep your spine aligned, tuck your chin and focus your eyes downward. Looking up can cause neck tension and overarching of the lower spine.

The body should rotate from the toes. In other words, there should be no disconnect between the upper and lower body. Everything needs to move in sync with each other.

Maximizing your range of motion is a must. Depending on the position of your hands and the health of your shoulders, your body should either lightly touch the ground or be just an inch or two off the ground. Your chest should be the first thing to hit the ground. Not the face or the legs.

Don’t forget to tighten your butt. Avoiding this can cause your lower back to overarch and your abdominal muscles to become inactive.

Top 6 bodyweight push-up variations

Bodyweight pushup variations

To take it up a notch, take advantage of the myriad push-up variations that make a simple exercise more difficult and technical. They include:

leg push-ups

Raise your legs up on a bench or step and perform push-ups using the exact same cue from the checklist above. Target more deltoids and upper chest.

narrow grip push ups

Please bring your hands closer. Keep them no more than 6 inches apart and tuck your elbows during the exercise. The narrow base allows you to target your triceps and strengthen your core.

single arm defix push up

Place a low step stool or stack of plates under one hand and place your other hand on flat ground. Push the “top” hand up until it is fully extended. You should now be able to reach your bottom hand off the ground and touch your opposite shoulder. This is the first step to one-arm push-ups. Switch sides and repeat.

plyometric push-ups

This is easy. Stay tight and explode off the ground with each push-up. Your hands should be off the floor, but you should not clap. That’s a finger injury waiting to happen. Land softly and keep your reps low.

When it comes to regression, even if you don’t have enough strength to do a proper pushup, avoid doing pushups from your knees, let alone the advanced variations listed here. Instead, utilize plank position while raising your hands on a bench or other raised surface.

We also recommend the progressive level Smith Machine for this variation. Once you get stronger, lower the bar another notch (towards the floor) and repeat. It’s easy to track your progress and give yourself confidence.

Another solution to muscle weakness or shoulder discomfort (or both) in the bottom end range is to use a band-assisted setup. This can be done with push-ups in traditional form or in plyometric form. The band acts to “suspend” the lifter from the lower position to take the weight load off the pattern.

summary

This is a simple pattern, but someone needs to break it. After all, push-ups aren’t something you can “graduate” to. These are classic movement patterns that should serve as the necessary foundation for most routines. These are “no-fail” exercises that promote upper body and core strength and muscular endurance, and promote healthy shoulder function. as

If you’re up for a challenge, your goal should be to be able to complete 35 quality push-ups in a row without stopping, regardless of your size or the stage of training you’re currently engaged in. It’s a great way to check things out, especially if you’re a big lifter with a lot of weight. here’s some inspiration.