With all the exercise machines at the gym and countless number of workout videos online, it can feel intimidating about where to start. When in doubt, you can’t go wrong with the basics.
Push-ups are a classic way of strengthening your body. Beyond toning your chest, pushups activate muscles in your back, hamstrings, abs, quads, and triceps. Another perk is that you don’t need fancy equipment or a gym membership—just yourself and some space on the floor. There’s only one catch: Push-ups are notoriously hard to do correctly but not impossible.
There are several reasons you might have trouble doing a single push-up. Some might be as minor as correcting your form or practicing breathwork. Others involve working on your current strength level. No matter where you’re at on your fitness journey, mastering the push-up will be challenging but worth the effort.
How to fix improper push-up position
First, check your form. An incorrect stance can make it difficult to engage the right muscles.
Try this step-by-step guide to conquer the proper push-up position:
- A push-up involves getting into a high plank position with arms fully extended and shoulder-width apart.
- Your palms are on the floor and wrists are right under your shoulders.
- The legs should extend back with your feet hip-width apart.
- Bend your elbow to a 90-degree angle (pointing back towards your feet)
- Lower your whole body before pushing back up.
- Throughout the push-up, you should have your head in line with your spine with your gaze down a few inches in front of your hands instead of looking up.
A common issue for people having trouble with push-ups is maintaining their body in a straight line, says Ashley Carter, a personal trainer and health coach in Washington D.C. People may unknowingly dip their hips or spread their hands too far forward because they have trouble supporting the plank position. If stance is an issue, Carter recommends…
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