Benson Manento claims “I think it is safe to say most people dread the thought and really hate push-ups. The push-up is probably most hated but those who carry extra body weight and for most females who feel they do not have the upper strength to ever be able to do anything but “wuss-ups,”
Below are his top 3 tips to master the push-up to build a better body:
Tip#1- Increase Core Stability
Your pillar consists of your shoulder, hip, and core muscles. A weak core or pillar instability means that the hips will sag while performing push-ups. The sagging in the hips puts tremendous stress on the lower back and will decrease your ability to produce force. You should focus on performing a long duration pillar, plank, or push-up holds for 30 to 60 seconds a time. Focus on looking to master your body in a neutral spine (from the soles of your feet all the way to you chin flat as a diving board) this position is the pre-requisite for being able to master push-ups and or it’s variations.
Tip#2- Get Strong
One of the easiest ways to get better at performing push-ups is to perform loaded push-ups. Typically, you are only using about two thirds of your body weight while doing regular floor push-ups. By wearing a backpack or weight vest you can increase your push-up weight and improve your strength. You can also perform decline push-ups be elevating your feet for a more intensified body weight alternative which helps to increase your relative loading. Both methods will make it easier to perform regular floor push-ups with your body weight.
Tip#3- Perform Other Types of Push-up Variations
One of the biggest problems people make when doing push-ups, is they perform the same old regular floor push-up with their hands shoulder width apart time and time again. What most don’t understand is that the body will quickly accommodate to the same exact exercise and before you know it you’re stuck in a push-up rut again. There are hundreds of push-up variations, from changing your hand position (e.g. close, wide, staggered, etc.) to changing your leverage point (incline or decline) to changing the tempo or speed of the exercise, to working on unstable surfaces like a stability ball to combining a push-up with other great strength exercises like squats or mountain climbers. The better you become at every type of push-up, the better you will get at regular floor push-ups and the more fun you will have with your workouts!
Benson Manento is a local Atlanta fitness boot camp instructor and personal trainer. To book him to speak at your local Atlanta company, club, or organization, please contact him by email at hotlantabodiesfitcamp@
