How to do push-ups most effectively?

Push-ups are an anaerobic exercise that is very effective in building muscle and strength. Many male friends have transformed from fitness novices to muscular men through push-up exercises. Moreover, push-ups do not require any equipment, and you don’t have to go outdoors or to the gym; you can do them in your own bed. This is a great fitness exercise, and its posture and movements are very effective. Below, I will introduce the correct and effective method of push-ups.

Correct push-up technique:

1. Changes in the distance between the two hands

Place your hands slightly wider (or narrower) than your shoulders, with your elbows open and parallel to the ground. As long as your hands are not equal to shoulder width, the difficulty of push-ups will increase accordingly. The method that is slightly wider than the shoulder distance focuses more on training the arm and shoulder muscles; the method that is slightly narrower than the shoulder distance focuses more on training the chest and back muscles.

2. Changes in techniques and footwork

The techniques can be divided into three forms: full palm support, fist support and finger support. From the direction, they can be divided into three types of support postures: fingertips forward, inward and outward. Full palm support means supporting the ground with the entire palm; fist support means supporting the ground with a clenched fist; finger support means supporting the ground with the first joint of the fingers. Finger support requires great strength and is the most difficult. There are two types of foot techniques: feet together or apart. You can also use the instep or arch of the foot to support the ground.

3. Posture changes with body tilt

When doing high push-ups, the practitioner's body is with feet low and hands high, and hands and feet are not on the same level. This posture is suitable for beginners and people with little strength. Medium push-ups, in which the practitioner's feet and hands are on the same level, are suitable for general exercisers. When practicing low-post push-ups, the practitioner's body is with feet high and hands low. The feet can be placed on a low stool or the edge of the bed, and the hands can be supported on the ground. The hands and feet are not in the same plane. This posture puts the weight of the whole body on the upper limbs, which requires a high level of physical fitness from the fitness enthusiast.

The above is the most effective way to do push-ups. If you want to have good results, you must of course have the correct posture. Now you know how to do it. Compare it with your previous practices and make improvements. During exercise, you should find a push-up form that suits you, proceed step by step, from easy to difficult, and control the intensity reasonably.