The pushup looks incredibly simple. So much so, it’s a foregone conclusion that everyone knows how to do it.
But while most folks get the basics—lower your body to the floor by bending your elbows!—there are 10 ways you can make this exercise even better, says Sean Dispelaere, expert trainer for Men's Health Thrive. And we’ve detailed each of those technique tweaks here. Fair warning: You may not be able to remember each of these form tips the next time you do a pushup, so start by implementing one or two. Master those, and then focus on one or two more—and so on.
And don’t get us wrong: The pushup is still simple, of course. Only now it’ll be even more effective.
1. Screw your hands into the floor
The benefit: This creates torque—external rotation force—between your hands and the floor. "That force naturally provides tension in your arms, shoulders, and upper back that will help you maintain a solid upper body throughout the movement," says De Wispelaere.
How to do it: Grip the floor with your hands and simultaneously drive your palms down and twist them as if you were trying to rip the floor between them. Your elbows and biceps should rotate so that they face forward.
How to do it: Grip the floor with your hands and simultaneously drive your palms down and twist them as if you were trying to rip the floor between them. Your elbows and biceps should rotate so that they face forward.
2. Keep your neck in line with your spine
The benefit: "If you allow your head to reach towards the floor or tilt too far upward, you're putting your spine at risk of injury," says De Wispelaere. You're also upping the likelihood that you bob your head back and forth, giving you the illusion that you're performing quality reps when you aren't. Keeping a neutral neck—so your body forms a straight line from your head to your feet—allows you maintain control over the movement.
How to do it: Don't tuck your chin or look straight out in front of you. Instead, pick a spot on the floor that is about 6 to 10 inches in front of your fingers and keep your eyes focused on it as you perform the movement. This should keep your neck in a straight line with the rest of your body.
To test your form: Start by assuming a pushup position, and then have a friend place a broomstick along your back. It should touch your head, upper back, and butt; this indicates that your spine is in proper alignment. If the stick doesn't make contact at all three points, simply adjust your posture until it does. That's the position you need to hold.
How to do it: Don't tuck your chin or look straight out in front of you. Instead, pick a spot on the floor that is about 6 to 10 inches in front of your fingers and keep your eyes focused on it as you perform the movement. This should keep your neck in a straight line with the rest of your body.
To test your form: Start by assuming a pushup position, and then have a friend place a broomstick along your back. It should touch your head, upper back, and butt; this indicates that your spine is in proper alignment. If the stick doesn't make contact at all three points, simply adjust your posture until it does. That's the position you need to hold.
3. Squeeze a business card in your armpit
The benefit: Imagining as if you're squeezing something super-thin—like a piece of paper—will help you activate your lat muscles to assist in the movement and to keep your upper body rock-solid.
How to do it: "Screwing your hands into the floor will get you 90-percent of the way there," explains De Wispelaere. "Achieve the remaining 10 percent by trying to squeeze your armpit as tightly as possible."
How to do it: "Screwing your hands into the floor will get you 90-percent of the way there," explains De Wispelaere. "Achieve the remaining 10 percent by trying to squeeze your armpit as tightly as possible."
http://www.menshealth.com/fitness/10-secrets-perfect-pushup?cid=NL_DailyDoseNL_-_06162015_SecretsToPerfectPushup_Module1
See Part 2 tomorrow
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