I’m going to take your push-ups to the next level in a few easy-to-follow steps we’re going to show you how to optimally set up your body position how to stabilize that position during your push-up by activating the right muscles and finally combine it with a few modifications to unlock its maximum potential.
How to do more push-ups
- Forearms on top of your wrist in a straight line.
- Avoid having your forearms bent at an angle.
- If your wrists aren’t very flexible you may need to hold onto dumbbells.
- Elbow should tuck to roughly a 45 to 60-degree angle.
- Get onto your hands and knees, with knees right under your hips.
- Push knuckle down into the floor and spread hands.
- Slide your shoulders down and away from your ears.
- Push the floor away to open up your shoulder blades.
- Pulling your chin back to draw your head back in line with your body.
- Think about tucking your tailbone
- Take a breath in engaging your core and then extend one leg back.
- Dig your toes into the floor and squeeze your thigh really tight.
- Step the other leg back and squeeze the other thigh tight.
Set up your hands so that at the bottom of your push-up two things happen first your forearms should end up on top of your wrist in a straight line to avoid having your forearms bent at an angle
If your wrists aren’t very flexible you may need to hold onto dumbbells to accomplish this.
The second thing that should happen is your elbow should tuck to roughly a 45 to 60-degree angle if you were to look down from an overhead view this means your elbow should make an arrow shape.
Flaring your elbows out will turn this into a T-shape
We want to avoid this as it’ll weaken our push-up make it more difficult to properly stabilize this exercise and put our shoulders in a riskier position for injury having these two things occur during your push-up will help unlock several muscles that’ll help maximize your strength as you push.
Sweet Spot Hand Position
Now to actually find your sweet spot hand position lie down on the floor with your hands at the level of your mid-chest. Take a look at your forearm and elbows to move your hands wider or narrower until you find the hand width where the forearm is positioned directly over the wrist and the elbows are tucked into that arrow position that we talked about earlier.
Most of you will end up with a hand placement at the mid-chest level and place just outside the shoulders. So once you get onto your hands and knees, with knees right under your hips. And once you’re in this position you’re ready for step two.
Stabilize Upper Body
This step is where we’re going to focus on turning on several muscles that will help better stabilize your body as you perform your push-up.
Start by pushing your knuckle down into the floor and spreading your hands such that there’s space between each of your fingers this will help us incorporate more of our powerful chest muscles.
Next, slide your shoulders down and away from your ears you should feel your lats turn on as you do this the lats are a powerful stabilizer muscle that’ll help contribute to your push and strength so we want to get them involved as much as possible then while maintaining this activation in your lats push the floor away to open up your shoulder blades this is going to help integrate an important muscle to help further improve our stabilization and push in strength.
At this point, your head will likely be protruding forward adjust this by pulling your chin back to draw your head back in line with your body this helps avoid stretching the neck and also puts our mid-back muscles into a better position to help stabilize our bodies as we do the push-up.
At this point we’re done stabilizing the upper body and are ready to move to the lower body after we stabilize our lower body we’ll be ready to finally perform our first perfect push-up.
Stabilize Lower Body
Setting your hips in the right position to do so think about tucking your tailbone. Once you’ve made it here you’re ready to step back take a breath in engaging your core and then extend one leg back dig your toes into the floor and squeeze your thigh really tight to fully extend your leg hold that and step the other leg back and squeeze the other thigh tight now you’re ready to do a push-up.