It was the end of summer and, together with losing a few pounds, going from one to 100 push-ups was my best complimentary fitness goal. But, rather than, how I did manage to do so, some of the most intriguing questions were … How do I know I am doing push-ups correctly?, and how can I, a person who was not a fan of working out at all, make of doing push-ups something that is actually enjoyable?
I will be completely honest to you, at that time I was 80 pounds over my ideal weight and I could hardly finish one push-up without shaking from the very beginning. So, by that time, I had no idea how I could I even get 10 push-ups done without collapsing. Not to mention my one hundred push-ups in a row goal.
Doing it right
As mentioned earlier, the first thing to consider was … how do I know I am doing the push-ups correctly?.
Fitness experts claim that the best and most efficient way to do push-ups is with the shoulder blades pulled back in tension and the elbows at a 10 to 30 degree angle away from the body. However, most people flare elbows when doing push-ups, or do not put enough tension in shoulders, core, and legs, as people tend to get push-ups done as easily and quickly as possible, which never work. The correct way should be exactly like shown in this picture.
Well-done push-ups should use your own body weight as resistance while working out the upper body and core at the same time. Typical well-done push-ups will target the following muscles: chest (pectorals), shoulders (deltoids), and the back of your arms (triceps) mostly. But there are many different types of push-ups, each of them intend to target muscles a little differently from one another. However, alternating between only three different kinds of push-ups will do the job.
The three most basic push-ups styles
Push-ups styles range from beginner to advanced.
- Standard (normal) push-ups: the main muscle targeted is the chest.
- Wide push-ups: target the chest and shoulders.
- Narrow push-ups: target the chest and triceps.
Making it enjoyable
Now is when the hardest part comes, I had to enjoy doing it so that I could easily and pleasantly stick to my plan. How could I do that? Well, the truth is that to convince myself that push-ups are an amazing exercise, and only thinking about that all the time is how I ended up making it more enjoyable, over time. So, I did my own research and found out all the advantages of doing push-ups regularly.
What were my main benefits?
- Push-ups are actually one of the simplest yet most beneficial exercises you can do both to gain strength and muscles. Generally speaking, standard push-ups are beneficial for building up the strength of the upper body. A proper push-up routine should work the triceps, pectoral, and shoulders muscles. When it is done correctly, push-ups can also strengthen the lower back and core by engaging the abdominal muscles. It is a fast and very effective type of exercise for building strength while working out quite a bunch of different muscles.
- It can be done anywhere without any equipment, and it can be easily tailored for all fitness levels, from the very beginner to the master.
- Push-ups are ideal for those who are looking for a consistent exercise routine to be followed every day. By doing this kind of workout regularly, you will most likely notice amazing strength gains in your upper body. If you consistently engage with a proper push-ups routine, you will end up doing 100 reps in a row in just 2 or 3 months.
- As for now, life as we knew it has changed and being active has become more important than ever. While most of us are still waiting to be vaccinated, exercise has been proven to be one of the best ways to fight COVID19.