Home Workouts in Special Circumstances
In September 2023, due to certain recent special situations, a large number of people find themselves at home, unable to head to the gym for workouts. Their muscles are not being exercised, and this leads to restlessness. So, what’s the solution? Usually, push – ups are recommended as a familiar and effective movement. When it comes to unarmed exercises that people are most familiar with, most would probably think of push – ups. They can be done anytime and anywhere, and are suitable for both men and women, as long as they are performed correctly.
The Importance of Details in Push – Ups
Push – ups might seem like the most basic of exercises, yet the details are what truly matter for a perfect execution. For those with a relatively weak upper body, push – ups are undoubtedly an excellent move to build that pump feeling. When done right, they strengthen the chest, enhance shoulder stability, and test core control, all of which can contribute to well – developed pecs and triceps. However, push – ups can also have a downside. Incorrect movements can cause serious shoulder or body injuries. To stay on the right training track, it’s essential to avoid these five common mistakes.
Common Push – Up Mistakes and How to Avoid Them
1. Lowering Technique
If you’re new to push – ups or not a fan, start with raised push – ups on a smith machine or find a step. This allows you to relearn the correct position. Keep your back straight, hands directly under your shoulders, and your hips and abdomen tight. As you gain strength from this training, gradually lower the barbell and then move on to floor – based push – ups again.
2. Core Activation
Think of a push – up as an active plank support. Just like in a plank, when you get tired, your hips may sag, causing your shoulders to lose their proper position, which is harmful to your joints. The solution? Do an additional 10 – 20 seconds of plank support at the top of each push – up movement.
3. Shoulder Shrugging
Fix your shoulders and shoulder blades in place by rotating your hands as you place them on the floor. This helps prevent shoulder shrugging, a common push – up mistake that can put your shoulder joints in a precarious position.
4. Hand Position
When lowering during a push – up, ensure your hands are placed directly under your shoulders, not in front of them. Make the push – up resemble a bench press, with your wrists held firmly and elbows close to your pecs.
5. Lowering Range
Some people think that cutting the range of motion short only happens in deep squats, but it’s also common in push – ups. Many cheat on the movement range, losing all the benefits of push – ups. You should lower your body until your chest almost touches your hands. If this is too difficult or painful, lower until your arms form a 90 – degree angle at the elbows.
Re – evaluating Push – Ups
Don’t underestimate the power of push – ups. Just because they can be practiced anywhere and anytime, many people don’t give them enough attention. But push – ups have their unique advantages, especially when people can’t go to the gym for special reasons. So, what does it take to do a standard push – up? And if you’ve moved past the beginner stage, why not take it up a notch and explore some advanced training details?
