push-ups

How to do your first push-up?

Many people don’t feel their muscles working when doing push-ups. The problem might be simply that you’re doing too little Reps or Series or you just don’t have the muscle concentration, which is a very important element of every exercise! Doing push-ups, you can feel your Arms, back and chest muscles, depending on which part you focus on.

What to pay attention to when doing push-ups?

Muscle concentration is very important during exercise, and so is focusing on technique! Only then you will get maximum results from the exercise. Of course, when doing push-ups, you should start with the classic ones – place your hands at the width of your Shoulders, keep your fingers wide to stabilize yourself, and round your back in the starting stage, while keeping tension in your belly and buttocks.

Bend your elbows backwards during the descent. Literally wiping the widest muscle on the back. You should go down to the elbow in a 90 degrees bend.

Involve your Arms, your whole shoulder, stomach and back during motion. Inhale during the descent, exhale when returning to the starting position.

Example push-up progression

If a beginner can’t do a single push-up – they should start with push-ups while leaning against a wall. Arms alignment in the descent phase might be a bit inconvenient, you should also work on stretching your Arms.

The next stage is push-ups on your knees, with your Arms in a higher spot. Arms at the width of your Shoulders.

If you feel more and more strength in your Arms, you can move on to push-ups with Arms in a high spot. You can lean against a bench, a pipe, or a chest.

Put the helping equipment away and go down to the floor. Those are the classic, “woman” push-ups – on your knees. It’s important to keep your back straight while doing this exercise.

For the next stage of your push-up progression, you will need a Power Band and a place to hang it (a bar, a branch, a hook). You will do the same kind of woman push-ups (on your knees), but using the Band placed around your hips.

Try another push-up, without removing the band from the bar. This one will be harder – a band push-up. This stage is as close as you can get to a classic push-up and the only thing you need to do in the further stages is to do a full push-up with your own strength!

Classic push-up with proper technique

What Series and how many Reps of push-ups should you do? Thanks to the so-called pyramids, you can gradually force your muscles to do effort, or do no less than 5 Series with constant Reps. Remember to choose your rep numbers adequately. At the end of each Series, you should have enough strength left for one full push-up.

Classic beginner pyramid:
2 – 4 – 6 – 8, so 10 Reps.

If you’re stronger than that, you can also do a 3 rep pyramid:
3 – 6 – 9 – 12, so 15 Reps.

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