The correct method and steps for push-ups

When friends and I get together for a drink, we like to have a push-up competition. What are the correct methods and steps for doing push-ups? I always lose when I compete with everyone, and I have to drink a lot of wine every time. I want to avenge my previous defeat and impress everyone. I want to practice at home, but I don’t know the correct methods and steps. So I asked my fitness coach friend for the secret, and here are the correct methods and steps she mentioned.

Methods/Steps

Iron Ox Plowing

1. This method allows you to use your fist or palm as a support point. Place your hands on the ground and open your arms to shoulder width. Keep your toes on the ground and your hands and feet parallel. Push your head diagonally forward, use the forefoot, hands, neck, and waist together, and at the same time lower your waist and stick it to the ground. Then lift your hips, lower your waist, pull your body back, and the movement is complete. Just repeat the forward and backward movements repeatedly. This exercise focuses on the neck and strengthens the back muscles, wrists, and ankles.

Inverted Pose

2. If you are new to handstand push-ups, you can stand upside down against a wall, with your feet on the wall, your hands shoulder-width apart, your arms bent, and do push-downs. Later on, you can lift your feet off the wall to do push-ups. This method mainly trains the strength of the neck and arms. Pay attention to your body balance when practicing.

Shoulder

3. The movement is similar to the chest expansion style, except that the distance between the hands is narrower, and the fists are used as support points with the knuckles facing forward. This method exercises arm strength and can increase wrist strength and fist hardness. When practicing, you should pay attention to the fact that the selected supporting surface can be soft at first and then hard, and your wrists should be kept taut when supporting to avoid sprains.

Chest expansion

4. Use the palms of your hands as support points, open your arms and keep them as wide as your shoulders or slightly wider than your shoulders. Keep your back, waist and hips in a straight line, use your elbows to exert force, and bend your arms to exercise. This method mainly exercises the chest muscles, triceps in the upper arms and abdominal muscles.

Finger exercises

5. The support points for finger exercises are mainly the ten fingers, and other movements are the same as the previous two methods. As the strength increases, the number of fingers touching the ground can be reduced gradually. This method mainly exercises finger strength, enhances the hand's grip, grasping power, and combined force, and allows the force to penetrate the fingertips. It should be noted that if the finger strength is not enough to support the body, you can first practice with your fingers against the wall and support your body diagonally. After your finger strength gradually increases, gradually place them on a horizontal surface to practice in order to prevent finger injuries.

The above content is the explanation of the correct method and steps of push-ups taught to me by my fitness coach friend. Have you learned it? If you have, practice it with me every day. Before doing push-ups, just like doing other exercises, it is best to warm up first to avoid hurting yourself during exercise. Don't be in a hurry at the beginning and don't force yourself every day. Just do more every day.