Instructions on how to do push-ups properly and effectively

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Push-ups are exercises that strengthen both the upper body and the abs. If done correctly, this will be an exercise that uses the chest, shoulders, triceps, back, abs, and even legs. You can do push-ups as part of a full-body, daily strength-building exercise. Here are some suggestions for the most effective push-ups that you can refer to.

1. Benefits of push-ups

Push-ups usually work the muscles of the upper body such as: deltoids in the shoulders, chest muscles, triceps and triceps and back muscles. When push-ups usually work the abdominal muscles are: rectus abdominal muscles and transverse abs. Since push-ups involve many muscle groups, this is a combo exercise that's well worth trying.
In daily life, you will often have to use your hands to push objects, from doors to trolleys, to carry goods... Effective push-ups will help you perform the above functions easily and reduce the risk of injury during strenuous activities.
Besides, doing push-ups is also an overall fitness measure, helping you to assess whether more exercise is needed to maintain the body in a healthy state.
MORE: The 50 day push-up challenge will transform your body in 30 days

2. How to do push-ups properly

Step 1: Bring your body to Plank position (high plank). Place your hands slightly wider than shoulder width. Be careful not to sag or push your hips up. The body forms a straight line from head to toe. The feet are placed close together or slightly wider as long as the practitioner feels comfortable.
Step 2: Contract your abs and squeeze them by pulling your navel toward your spine. Tighten your abs during the entire push-up.
Step 3: Inhale, slowly bend your elbows and lower yourself down until your elbows are perpendicular to the floor.
Step 4: Exhale as you squeeze your chest muscles and push your elbows back to the starting position. Repeat the movement until the required number of repetitions.
MORE: Do push-ups reduce belly fat?

3. Easy mistakes to make when doing push-ups

It is easy for people to do wrong exercises if they do push-ups when they are tired or their muscles are not strong enough to maintain the movement. Here are some common mistakes when doing pushups:

3.1. Back hammock

The most common wrong posture is sagging back when doing push-ups. The cause is not properly tightening the muscles and keeping the body steady during the movement. A hammock not only causes bad form, but it can also cause back pain.
To correct the error, you can do the Plank pose separately first to practice tightening the abs. When you have mastered it, switch to a push-up position with knees bent to practice keeping the body steady and straight when practicing.

3.2. Neck not straight

Your neck should be in line with your head and spine, keeping your eyes on the floor and the top of your head facing the opposite side. If you raise your chin or lower your head so that your toes can be seen, your neck is not straight and needs adjustment.

3.3. Elbow lock

When bringing the body to the highest position, many people have a habit of locking their elbows because they are tired and want to rest a bit. However, this is a mistake as they will put pressure on the joints, leading to muscle strain or injury. During the exercise, always keep your elbows slightly bent. If you feel tired, it means it's time to rest before doing another set.

3.4. Put your hands in front too far

When getting into the high plank position, if your hands are placed beyond your shoulders, it means more pressure is being put on your shoulders. Although you can adjust the width of your hands to increase or decrease the difficulty of the push-up exercise, the standard position of the hands should still be directly below the shoulders.

3.5. Limited range of movement

If you just lower yourself a bit and then lift it up right away, you won't get the full benefit of the push-up exercise. In this case, you should switch to easier push-up variations (like knee push-ups or side push-ups...). There you can perform the full range of necessary movements with greatly reduced difficulty.
Learn about the most common push-ups mistakes and refine each move. If you have difficulty with standard push-ups, you can consider switching to easier variations like wall push-ups, tilt push-ups....
MORE: A guide to proper push-ups for women

4. Variations of push-ups

Whether you're a beginner or looking for more of a challenge in your training, there are variations tailored to your needs. Once you've changed the exercise, you can change the impact on your muscle groups. Beginners can work on easier versions to build endurance before doing standard pushups, and advanced lifters can try new ways to build muscle.
Here are easier variations for beginners:
Incline Push Ups: If standard 1 push-ups are still too difficult, you can start by doing push-ups against a table or bench. Stand a certain distance away from the object so that your neck, back, and legs form a straight line. Use the same push-up technique as above to lower your body until your elbows are at a 90-degree angle, then use force to lift your body back to the original position. Squeeze your abs during exercise. Bent-Knee Push Ups: This is a modified version of the standard push-up, performed with the knees rather than the toes. The practitioner needs to keep the knees, hips and shoulders in a straight line. Do not push your hips high during the exercise. Here are advanced push-up variations that increase difficulty and help you work your muscles in different ways:
Medicine-Ball Push Up : Do the same thing as a standard push-up but with one hand on top 1 ball. This adjustment gives the shoulder more movement, which increases shoulder stability. Decline Push Ups: This is a more complex push-up, with the raised leg resting on a stationary box or bench. You can adjust the box height to increase or decrease the force exerted on your shoulders during pushups. Diamond Push Up: Diamond push-ups are performed with your hands close together so that the index finger and thumb of one hand touch the other, forming a diamond shape. Then, you do push-ups as usual, pressure on both hands. For proper and effective push-ups, avoid exercising when you have a shoulder, wrist, or elbow injury. Talk to your doctor or physical therapist to see if the exercises you are doing are right for you. If there are signs of shoulder pain, hear a clicking sound in the shoulder or feel other signs of discomfort, do not force yourself but end the exercise.

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Reference source: Verywellfit