Tuesday, June 2, 2015

Yea Let's Push It!

Push-ups may seem like an easy movement to do but they require a lot of upper body and core strength in order to do them. Push-ups not only develop strength in the chest and triceps but also great for improving the stability of the rotator cuff and scapulae as well. The predominant value of performing push-ups from a total body perspective is that they force you to stabilize your entire body. Many people suffer from core weakness or instability, and push-ups definitely put those issues on display. The push-up is an excellent exercise to improve your core and upper body strength. In addition, you don’t need any equipment, so you can do push-ups literally anywhere.

When people perform push-ups there are common limitations that are seen on a regular basis.

Lack of core strength
Lack of posterior control
Lack of pressing strength
How to Perform a Push-up

Push-up Technique. Assume the Push-up starting position with your elbows locked. Lower yourself by bending your elbows until your chest almost touches the floor. Come back up by pushing through the floor.

Hand Position. Don’t take your hands out to wide. Put your hands slightly wider than shoulder-width. Hands turned out 45°. Tuck Your Elbows. Easier on your shoulders. Keep your elbows at a 45° angle to your body during Push-ups.

Hold Core TIGHT . Create a a straight line from shoulders to ankles. Push your abs out as if someone was going to punch you in the stomach.

Squeeze Your Glutes. Push your abs out while squeezing your glutes hard. Both will avoid any hyper-extension of your lower back.

Tuck Your Chin. Lead with your chest, not with your head. Your neck must stay inline with the rest of your spine. Don’t look forward.



Modifications to Push-Ups

If performing a regular push-up is too much to accomplish at first you have modifications to practice to get you into a doing push ups consistently.

1.) Learn how to hold an elbow plank in the hollow position. Being able to keep your core tight and engage those muscles through a plank will help build stability and strength to perform a push-up.

2.) Perform an incline push-up. This helps to decrease the resistance the athlete needs to push therefore making it easier. This is a great way to build that core and pushing strength.

3.) Push-ups from the knees helps to decrease the resistance by adding assistance from the knees. Be sure to keep the core tight the entire time and not to push through the hips.

4.) Push-up holds help build the strength and muscle used in performing push-ups. By holding the push-up position you are strengthening the core and stabilizer muscles.

Push-up Variations

Close Grip Push-ups. Shift the emphasis to yo
ur triceps. Perform Push-up with your hands slight narrower than shoulder-width.
Isometric Push-ups. Improve shoulder health & posture. Hold the bottom position for time. Hands elevated for a greater stretch. Example. Blast Straps/Ring Push-ups.

Ring push-ups. It creates an unstable surface that requires the muscles to work harder thus creating a situation to enhance muscle growth.

Incline Push-ups. Shifts the emphasis to your shoulders.

Decline Push-ups. Doing push-ups with your feet elevated on a surface makes it harder due to you adding the resistance of gravity to your body weight.



Not a master of the push up quite yet? All of these tips and tricks might be the ticket to getting through all those push-ups in the next Angie WOD you do !!!









Sources :

http://robertsontrainingsystems.com/blog/improving-your-push-up/#sthash.XsQa1YSZ.dpuf

http://www.builtlean.com/2015/02/10/push-up-form-tips/

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