Nowadays, home workouts have become especially popular. More often than not, they choose basic exercises that work several muscle groups at the same time and do not require the use of equipment. All the same can be said about the classic push-ups from the floor. When performed properly, they primarily engage the pectoral muscles, as well as the triceps, deltoids, and cortex.
Unpreparedness
If a beginner immediately begins to do complex push-ups, there is a high probability that he simply will not be able to perform the required number of times and will not do them correctly. Accordingly, the effectiveness of the exercise will be low. In addition to the strength of the pectoral muscles, deltoids and muscles of the arms, it is important to prepare the muscles of the cortex for proper push-ups.
So before you start with the classic version of the exercise, try starting with preparatory and adduction exercises. Among them:
- Plank on straight arms;
- Bringing the shoulder blades in the plank on straight arms;
- Push-ups from a bench or with support on the knees;
- Holding a low point pose for push-ups;
- Push-ups in 1/3 movement – at the top.
They will significantly reduce the load and teach you how to work the right muscle groups.
Improper positioning of arms and elbows
The body does not form a straight line
It is necessary to feel that the weight of the body is placed on the arms, the shoulder blades are connected all the time and the correct position of the back is maintained. Remember, failure reps are when you are unable to perform the exercise in the proper technique.
Lumbar flexion is caused by the fact that your abs are not included in the process, and you need to tense them. Incorrect pelvic positioning also occurs when the cortex muscles are mistakenly relaxed. If you allow your buttocks to protrude, you will transfer unnecessary load to your lower back and shoulders. And this, in turn, will lead to painful sensations.
Turtle neck
Chasing quantity rather than quality
Again, everything depends on the current level of fitness – beginners are different. You can start with any number of repetitions, be it one or 21. You can increase them as soon as you can, but without violation of technique. By the way, it is possible to add a load in push-ups not only due to the number of approaches, but also with the help of additional loads or resistance, change of rest time and rate of execution.
Remember that quality performance of the exercise is always as complete as possible. Therefore, try to lower your chest as low as possible, as far as your strength is concerned. And then rise on the exhalation. Yes, it will be more difficult, but your progress will not keep you waiting. If you want to learn more about fitness, go to Built by Beauty.