05/10/2016
How to get better at push ups:
Many use apps with a plan, many folks will use various weights with bench presses, butterfly techniques and even Dumbbells or machines. If you cannot manipulate your own body weight, how will you be able to function safely and with strength as you get older? The bottom line, if you have weak triceps, you will probably not be able to finish a push up. Your chest muscles (pectorals) are strong yes and you can even get pretty close to the top of a push up from a complete flat on your stomach position. BUT, if you have weak triceps, the last 30% of a push up will be very hard if even able to do it at all. Different muscles activate proportionally at different phases of a push up. Chest/triceps/shoulders/core muscles are all used for a push up.
1. Strengthen your core 1st and foremost. You can start this by practicing holding a "plank" position. Start out for 10 seconds (using elbows/forearms and palms flat on floor). This will engage your abs, latissimus dorsi, (back), glutes, erector spinae (muscles along your spine). Build by holding longer and longer. If your pelvis begins to sag, stop and rest. Don't risk bad form for "getting the time done".
2. Do modified push-ups for a bit to build up those triceps. That means knees on the ground, arms about should width apart, knuckles down(if you dare) and see how far you can go down before your arms give way. Find that happy point where you can do a few and build up good form in your push phase of the push up.
3. Lower abdominal leg lifts. Lay on your back, low back FLAT, arms right tucked into your side/buttocks. Lift your legs up in the air so you are in an "L" shape and gently lower them. Do NOT let your low back off the ground. Use a wash cloth or small dish towel in the small of your low back and think of "flattening" that towel to the ground smashing it between your low back and the floor. This will give you some awareness of where your low back is when you lower your legs. Do this only a few times if you've never done it before. Be safe! Lower your legs until you feel your back lifting off that towel/cloth and stop. Bring them back up and repeat a small handful of times. Build up until you can do 3 sets of 15 GOOD SAFE repetitions.
4. Stretch total body and repeat this 1-4.
Over a few days/weeks you will feel stronger and confident to perform a super nice strong perfect push ups.
Just some words of wisdom for fellow fitness friends and martial artists and weekend warriors who are looking to get better at push-ups. Share where you wish if it's helpful.
