2011/09/25

Daily tip #21| Push-ups.

Push ups along with pull ups are one of the main strenght developing exercises, they're so simple, yet effective. I'll explain what to do, and what not to.





Push-ups! Push-ups are great for your chest and shoulders. I think it's one of the most hated exercises, though, second is pull-ups and third is sit-ups.
     If you can't do a single push-up, don't worry, there are many variations to help you build up your strenght up for a pushup, and more. You can use a bench, or the side of your bed to do push-ups you can also use a chair, or the side of your bath, if all fails, or you're too lazy to go somewhere (that'll be fixed soon) do them on your knees. Your hands should be at chest level, shoulder-width (palms at your shoulders, but chest level) and your head should be tucked into your neck and level with your butt. If I were to take a photo and draw a line through your body, your body should be as straight as the line.
 


    Now, it is very important to activate and let your core (abs area) work. It'll help you, and make your core overall stronger. This exercise trains the triceps, shoulders, chest, traps, upper abs (not only completely) and it can also train wrists and fingers.

When doing push ups, it's important to keep your form as described above, and it's also important to not do them on your palms. Yes, that's right. Not on your palms. You should use your knuckles (fists) instead of your palms. Doing push ups on your palms will put a lot of your bodyweight onto your wrists in a not very well good manner. If you were to do push ups once a month, that wouldn't be a problem, but since you're going to start doing them often (throughout the day) you must use your knuckles. Using your fists on the ground might hurt the first few times, but bear through it, or go do push ups on the carpet. While using fists, you'll also be able to go down a little farther, meaning you'll have to hold yourself up from plopping to the floor harder than with normal push ups, which is great for getting a little bit more out of push ups.


 Do negative push ups too. What you do is, you go/lay under a bar holding yourself with your arms extended, and pull your chest up until it touches the bar, basically, a push up, only it's backwards and you're pulling yourself up. This one is important to do, if you are only going to do push-ups without these, you are not going to develop as much pushing power as you would of otherwise, and you're going to start having trouble with your rotatory blades. You should be able to do the same number of these as you do of push-ups.


There are many variations of push ups, too many to write them all here, but the basic one is plenty, unless you want to train your shoulders more, or your triceps.

34 comments:

Max Power said...

i did not know about doing pushups on your knuckles. I will start doing that.

R.gers said...

I have problems doing even 1 pushups. I guess I have to keep at it. Never knew that it could be detrimental for your wrists though. Keep this up! Perhaps within a year I'll be super buff thanks to you!

Lord Phrozen said...

Thanks for the tips. It's really hard for beginners to do pushups, I could barely reach 6 and I'm all tired already.

poopstm said...

i've to share this blog with my GF !! :p :D

Gizmo said...

I hold square dumbbells while doing pushups. I found that way to have the least pressure on my wrists.

JKiMS15 said...

Ah, the good 'ol pushup. The Army's favorite exercise!

Jegerbloggin said...

I thought the knuckles just looked badass, guess I'm gonna have to adapt! Thanks for the tip!

Bob said...

Good post again. Not much new in here for me, but definitely useful for beginners.

Natural One said...

A great exercise

DEZMOND said...

I do about 100 push ups every day, but I do them at my staircase so I'm not in full horizontal position :)

Mirela said...

Can i ask you how you know all this? I mean your posts are great! Keep on with the good work :)

Heaven. said...

Great tip. I suck at push ups!

Ruth said...

I'm so bad at push-ups, I have to do the girly knee version :)
The knuckle tip is interesting though, where did you learn that?

My 2 Pesos said...

I'm starting tomorrow. :D

BDTC said...

200 pushups everyday here :D Feels good man

Hasidic Plumber said...

DOing push ups on your knuckles is a really good advice sir. I love this blog :D

aLH3x said...

You've done a great and cool blog!!!!! :)
+follow

Astaroth said...

true, good advice! thanks!

Milky said...

I can do like 4 push ups?.. It sometimes hurts my wrists though because I've broke both wrists before ;/

Necroticism said...

I always do push ups with my palms! D:

MM said...

Great post, as always!! And very helpful!!!

Have a great week, sweetie!!

xoxoxo

DWei said...

Did not know about the palm thing so that's a good tip.

Also, how does one do a negative push up in one's own home? I don't know anywhere that I could do that.

The Dawg said...

Knuckles? Ouch. Oh well, might as well get to it!

MarieAntoinette said...

Yes, I do and I will, but no one reads it! That's why I am very grateful to you, because you did ;)

Cinja said...

oh my god, i'm one of those people who can't do a single push-up :S but your blog's really cool!
thanks for your comment

Landi29 said...

yes i write my posts in eneglish, but in this day i feel sick, and i don't have energy:) tomorrow i write post in eneglish:) thnaks a lot for you comment:D i follow your blog:) i want to be fit:D and i going to gym for 5 years:D but i'm fat

Anies. said...

thanks. :) new in!

Mai Yang said...

can't do this :(

pretty tiring T_T

Mary Lou said...

great blog and i do this exercise daily ;)
love and kiss,mary

Orang3 said...

simple and effective

Raymond Sequenza said...

Nice blog. Followed!

lillie said...

Thanks for the comment on my blog, I defintiely agree. I find push ups really difficult, but I know I should definitely try harder at them! x

Bonnie said...

Before I start my bench pressing, I always warm up with about 50 pushups. It really prepares the arms for lifting such heavy weights. I like pushups. Always have! Great tips. :)

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Maybe you. said...

nice blog. following dude, i gotta get into shape.

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