HOW TO DO PERFECT PUSH-UPS?

Another basic exercise, and therefore the ultimate discipline, is pure push-ups.

The theory is simple: you have to force the pectoral and arm muscles to push the chest up from the support position and then lower it back down to the support position. But what does the practice look like? What can you do wrong and where do you even start?

In today’s post, you’ll learn step-by-step how to learn how to do clean push-ups and what common mistakes you can make.

How to perform?

Step 1: Place your feet and hands on the floor, knees off the floor, shoulders above your hands, gaze downwards, body tense.

Step 2: Your body remains tense, you gradually lower it in a straight line, bending your elbows.

Step 3: Don’t drop your hips down, keep in line with your body. When your chest is at elbow level, return to the starting position. To return to the starting position, engage your arms, shoulders, chest and body muscles.

How do I learn?

The biggest obstacle to doing the exercises perfectly is often the lack of upper body strength to support your own body weight. To reduce your body weight, lift your knees and do steps 2 and 3. This should make it easier for you to do the exercise. If not, place your knees closer to your torso and make sure that your buttocks are the highest point of your body so that even less weight is placed on your arms.

What can I do wrong or what should I be wary of?

The most important thing was and still is body tension. If you arch or arch your back, you won’t be able to create optimum tension for the push-ups.

Also, make sure your elbows are at a 45 degree angle to your torso, which means your elbows are NOT at the level of your shoulders or close to your torso when you go down. This can cause problems with your shoulders and the exercise becomes too difficult.

Finally, give yourself time to learn how to perform everything beautifully! No master has fallen from the sky and no one can do good push-ups straight away. Even if you somehow get your body down and back up again, but lose tension in your back or curve it out, it’s better to use one of the suggested simplified variations to learn how to do the best push-ups possible.

Best wishes for success,

your Butterfly Coach team