Push-ups are the perfect exercise to strengthen your chest, triceps, and core. If you’re looking for a new way to spice up your push-up routine or want to get started on your fitness journey, there are plenty of variations that can help build strength in different areas of your body.
If you can do 20 push-ups in a row, you’re doing great! But if you can only manage a few reps or find the standard push-up too challenging, don’t worry – there are plenty of ways to improve your push-up strength.
You can do push-ups from your knees or with bent arms so that you get used to supporting yourself on the ground and gradually get comfortable being in the right position. Once you can do a few reps with good form, you can start to increase the difficulty of the exercise by doing them on your toes or with straight arms.
If you’re struggling to keep your core engaged during push-ups, try using a Pilates ball or Swiss ball. Place the ball under your torso and squeeze it as you do your push-ups to help engage your abs and protect your back.
If you want to make your push-ups more challenging, you can add weight by wearing a backpack or holding dumbbells while you do them. This will increase the resistance and help improve muscle strength.
No matter how many variations of push-ups you try, make sure to focus on proper form and breathing. Keep your core engaged, use your glutes to push up, and exhale as you push down. Pushing yourself to do more reps isn’t always the best way to improve strength focus on quality over quantity, and you’ll see results faster.
Eccentrically Loaded Push-Ups Series
Push-ups are a staple for many workouts, but they can be tough and even painful to do. Eccentrically loaded push-ups series is one of the most difficult ways to perform this exercise that actually strengthens your muscles and joints. The eccentric portion of an exercise is when you’re lowering yourself down; the concentric is when you’re pushing back up. Push-ups with eccentrics focus on strengthening your muscles, while still getting results in terms of cardio endurance and toning.
Since this is a more difficult variation of the push-up, it’s important to make sure you’re using the correct form. To do eccentrically loaded push-ups:
Start in a high plank position with your hands shoulder-width apart and your core engaged. Bend your elbows and slowly lower yourself down to the ground, keeping your back straight. Once you reach the bottom of the movement, use your arms and shoulders to press yourself back up to the starting position. Make sure that you’re maintaining a straight back throughout the entire exercise. If you find that you can’t keep your back straight, start with bent knees until you build up enough strength You should also focus on lowering yourself down slowly; it should take about four seconds to lower down.
Brace your core
There are many ways to improve your push-ups. You can make them harder or easier, depending on your current level of strength and fitness.
If you’re just starting out, begin by doing incline push-ups against a wall or sturdy surface. This will help you build strength and increase your range of motion. As you progress, you can move on to decline push-ups, which are more challenging.
To make push-ups more difficult, try adding weight. You can hold a dumbbell in each hand, or wear a vest. Alternatively, do explosive push-ups, which are similar to clapping push-ups.
To make your push-ups easier, decrease the amount of time you spend on the eccentric phase. The eccentric phase is when your arms are fully extended and lower towards the floor. Practice doing your push-ups with a quick eccentric phase, followed by an explosive concentric phase. You can also brace your core at the beginning of each rep to make them simpler.
The simple act of walking downstairs can help stretch out pain in your knees, hips, back, and neck. Walking upstairs will work out other muscles in these areas as well–such as your quadriceps, hamstrings, and calves–while strengthening your cardiovascular system. If you’re new to walking, try walking on the treadmill first. Make sure you warm up properly before you begin exercising. If your knees are feeling stiff or painful, go slowly and don’t overdo it. You can also do high knees or march in place during your workout if it helps ease some of the discomforts.
If you’re having trouble with balance while walking down the stairs, try holding on to a railing for support. Stairs are wonderful machines because they work out all of your major muscle groups! To make them even more effective, walk down backward. This engages your glutes and transverse abdominis (the innermost core muscles).
Pack your elbows for improving Push-ups
Doing push-ups improperly, that is with your elbows sticking out, loads the shoulder joint incorrectly and makes it more likely you’ll get hurt.
The unstable surface also makes it harder to use all arm muscles evenly during push-ups, so you’ll do fewer repetitions of each workout but get an excellent total body toning effect.
To focus on the chest and triceps muscles, try to keep your elbows close to your sides as you do the push-up. This will also help you maintain good form and protect your shoulder joint.
Modify the push-up
If you find it too difficult to do a full push-up, or if you’re nursing an injury, there are plenty of modifications you can make to still get a great workout.
Start with your feet on the ground and gradually move up to doing them on an unstable surface like an Airex pad or balance board. You can also do wall push-ups (against a wall), which are easier than traditional ones because they reduce the range of motion. Finally, if you’re really struggling, do push-ups on your knees.
What’s most important is that you modify the exercise so you can complete at least eight reps. If you’re already confident in your form, you should consider adding an additional set of ten reps every other week. Boost your push-ups with proper breathing to prevent injuries and build up your core. Then slowly increase your repetitions each time you do a full push-up workout until you’re able to do 15 reps with good form. If this takes a few weeks or even months, don’t be discouraged – it took a lot of practice for you to develop poor muscle tone and poor form in the first place!
It takes years to build up strength and some exercises may never be easy despite your best efforts. But don’t give up! The results are well worth the effort as long as you stay dedicated and focused on following through on repetition.
To improve your push-ups, you should first start with the basic push-up. When you’ve reached the basic position, you can move on to level two. After that, you should try to level three and then four. Lastly, you should try different variations of push-ups on a daily basis. Doing these push-ups will help you develop your endurance, strength, and stamina.