Pushups are a classic exercise that can help to improve strength and endurance in the upper body, including the chest, shoulders, triceps, and core. Here are some tips to help you get better at pushups and maximize the benefits of this versatile exercise.
Start with proper form: Good technique is essential for getting the most out of pushups and preventing injuries. To start, get into a plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. Engage your core and keep your neck and spine neutral, looking straight down at the ground.
Build up gradually: If you're new to pushups or haven't done them in a while, it's important to start slowly and build up gradually. Begin by doing modified pushups on your knees, which are easier on the joints and allow you to focus on form. Once you can do several sets of 10-15 reps on your knees with good form, try doing full pushups with your feet on the ground.
Once you are able to do full pushups begin to set a timer. Start off with two full minutes. Rest as needed during those two minutes but keep your rests to a maximum of 15 seconds. So for example. Maybe you are able to to them for 25 seconds. Then rest for 15 seconds, then do another 10 seconds of pushups, then rest rest for 15 seconds and continue until the two minutes has expired. Continue to increase your time each week.
Use variations to challenge yourself: Once you can do several sets of pushups with good form, try incorporating different variations to challenge your muscles in new ways. For example, you can try closing your hands to do diamond pushups, which target the triceps, or placing your hands on an elevated surface, such as a bench or stability ball, to do incline pushups. You can also try doing pushups with your feet on an unstable surface, such as a Bosu ball, to challenge your balance and core stability.
Add weights for extra resistance: To make pushups even more challenging, you can try adding weight to your upper body. This can be done by wearing a weighted vest, holding a weight in each hand, or placing a weight plate on your back. Just be sure to start with a light weight and increase gradually to avoid straining your muscles.
Incorporate pushups into your regular fitness routine: To see the biggest improvements, it's important to do pushups regularly. Try incorporating them into your regular fitness routine, doing several sets of pushups 4-5 times per week. You can also mix things up by doing different variations and adding weights to keep your muscles challenged and prevent boredom.
You can check out my video that goes more in depth in getting better at pushups here.
In conclusion, pushups are a great exercise for improving upper body strength and endurance. By following these tips and practicing good form, you can quickly improve your pushup ability and see the benefits in your overall fitness and strength.