How Do You Improve Pushups?
The pushup, according to Men's Health, is an excellent exercise for building upper body and arm strength, and the best part--there's no cost involved. Even the U.S. Army describes this exercise as an "integral part" of physical fitness. However, many people may have trouble completing a full set--or group of repetitions--of this beneficial exercise.
You have several ways to improve pushup performance. Whether you're looking to push your current limits or to simply start an effective pushup-exercise routine, the following information will be an excellent guide.
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Follow Correct Form
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Making sure that your pushups are being executed according to correct form is a must in improving overall pushup ability. A correct pushup, says the American Council on Exercise, begins on the floor with your hands flat and spread slightly wider than the width of your shoulders. Your toes should be in contact with the floor, or if you're just beginning to start with pushups, you can use your knees as a point of contact until you develop enough upper body strength to perform the pushup correctly.
During the press-up stage, your back should be kept straight, and you should extend until just before your elbow joints lock. Return down until your arms are bent at a 90-degree angle, and then repeat. Keeping the back straight is important--one way to help ensure this is to keep your head looking forward or slightly upward.Executing pushups correctly is the first step to improving pushups. But it doesn't end there!
Variations--Change it Up
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One variation on the standard floor pushup, which U.S. Army experts suggest, is elevation of the legs. You can use a step, small chair or even a bed surface for this. These are called decline pushups and will help improve overall pushup performance since they target specific muscle groups like the front deltoids (shoulder muscles).
Incline pushups are also an excellent way to improve your pushups. This is simply the reverse of the decline pushup; simply elevate your hands onto a higher flat surface. This exercise will concentrate more on the lower pectorals (chest muscles) and is effective at helping improve pushups.
When doing these variations, however, the Army suggests that you return to doing flat pushups to make sure you have balanced muscle growth. The Army also recommends doing pullups or rowing exercises to improve overall core strength, which is key to improving pushups. -
Setting a Schedule
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Pushups, as the U.S. Army website states, should be performed three to five times each week to ensure improvement. Fewer than three times, and you may not experience any improvement. However, you should not exceed five sessions each week, says the Army, since your muscles need time to heal and become stronger.
Committing a short space of time each morning to performing pushups is a great way to fit the exercise plan into a busy schedule. Many people find it easiest to wake up and do their pushups while the coffee is still brewing. This not only will help you keep your improvement program for pushups moving along, but also will help get the blood pumping for the day ahead.
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