My clients probably don't appreciate my love of the humble pushup, but there is a reason I love this exercise. Most people know it as an upper body exercise (chest, shoulders, and triceps), but it also works the lower back, abs, back legs, and butt.
Whether you are doing pushups on your toes, your knees, an incline, or a wall these tips can help you get more out of your pushups.
1. Don't let your elbows flare out
It all starts with proper hand placement. Your hands should be directly underneath your shoulders at the top of the pushup. As you lower yourself down, keep your elbows in close to your body. Think about keeping your elbows lined up with the middle finger on your hand. When the elbows flare out, you place more stress on the shoulders.
2. Push through your pits
Focus on pushing with your armpits. This sounds weird, but will help you better recruit the muscles in your chest and triceps, gets the lats (the muscles on the side of your back) involved, and helps to protect your shoulders.
3. Never let your butt go over your head
This is just good life advice in general, so there's that. It will also help you avoid a common problem of "piking" your hips up. Keep your butt muscles tight, your chin off your chest, and lower yourself down chest first. This will give you a better range of motion and a more effective pushup.
4. Keep your chin up
When pushups starts getting hard a lot of people have a tendency to drop their chin down and keep grinding out the pushups. This can not only negatively effect your breathing, but can also cause you to injure your shoulders. Keep your head in a neutral position.
