Want to practice push ups with maximum results? First of all, make sure you practice with the correct posture. The next step, do as many push ups as you can. If the usual exercise feels light, challenge yourself by increasing the repetition of the movement. This step is beneficial to build and enlarge muscles. If you want to train more intensively, do push ups with variations or use weights.
Step
Method 1 of 3: Performing Basic Push Ups
Step 1. Make sure you practice push ups with the correct posture
Push-ups should be done with your back straight (not curved down or up) and your feet shoulder-width apart. Both elbows should be pressed to the sides of the body so that the armpits form an angle of 20-40°. As you descend, try to lower your body as close to the floor as possible.
- Get used to contracting the abdominal muscles, legs, and buttocks so that the back does not arch.
- Try not to keep your lower abdomen touching the floor. Keep your hips at shoulder level.
Step 2. Breathe with the correct technique
When doing push ups, inhale as you move down, exhale as you move up.
If you have trouble remembering your breathing technique, do push-ups while counting. This method allows you to breathe regularly as you move
Step 3. Start training at a light intensity
Do push-ups as many times as you can. This number of moves is called 1 set. Do 2 more sets. Take a break for about 1 minute between sets. Practice 3-4 times a week or every 2 days until the movement feels light.
For example, if you are able to do push ups perfectly only 7 times, start practicing 3 sets, 7 times/set, every 2 days until the movement feels light
Step 4. Do more repetitions of the movement if the exercise routine no longer feels strenuous
Increase the intensity of the exercise by doing 3-5 more push-ups than usual to enlarge the muscles.
Step 5. Practice regularly
Make sure you stick to a consistent workout schedule. If you're having trouble working out on a schedule, get a friend to practice with you. In addition, hire a fitness trainer so that you are able to achieve the desired target.
- For example, if you are used to doing push ups 3 times a week, don't change your schedule to 2 times a week.
- Depending on the intensity of your workout, you can reap the benefits of practicing push-ups within 1-2 months.
Method 2 of 3: Using Weights
Step 1. Put on a weighted vest
This step is useful for increasing resistance when you do push ups and building muscles. Tie the vest as tightly as possible so that the vest doesn't shift or hinder movement, but make sure you're still comfortable. After that, do push ups as usual.
Weighted vests can be purchased at sports supply stores
Step 2. Use a backpack filled with items
This step is beneficial to increase muscle strength such as using a vest that is given a weight. Fill the backpack with books, plastic bags filled with rice, or other objects until the backpack weighs 20% of its body weight. Do push ups as usual with the backpack on your back.
- For example, if you weigh 60 kg, prepare a backpack that weighs 12 kg.
- Make sure the weight of the backpack is a maximum of 20% of your body weight so that it doesn't burden your spine, shoulders and elbows.
Step 3. Have a friend press your back
While doing push-ups as usual, have a friend place one of their palms on your upper back. Have him press your back as you move up while doing push ups.
Make sure your friend presses your back consistently every time you do a push up
Method 3 of 3: Doing Push Ups with Variations
Step 1. Do incline push ups
This exercise is done by placing the soles of the feet higher than the head while resting on the palms of the hands on the floor. Before doing push ups, place your toes on the surface as high as 25-30 cm from the floor and then do push ups as usual.
- Use stacks of books or steps to support your feet.
- The higher the position of the legs, the harder the push ups are.
Step 2. Do push ups while lifting one leg
Start this exercise with a posture such as wanting to do basic push-ups while straightening your back, spreading your feet shoulder-width apart, and bringing your elbows to your sides. Then, lift one leg and then do push ups as usual.
Do this movement as many times as you can. Then, do push ups while lifting the other leg
Step 3. Do diamond push ups
Place your palms on the floor just below your chest. Bring the tips of both index fingers and thumbs together so that they form a diamond. Do push ups as usual while straightening your back and legs.
Diamond push ups are useful for training the triceps muscles
Step 4. Do push ups with one hand
Prepare to do this movement by spreading your feet wider than your shoulders and placing one palm on the floor just below your chest. Place your other hand on your back and do a push up by lowering your body to the floor. Make sure your elbows are close to your sides when you do push ups.
If one-handed push-ups are still difficult, start practicing by doing basic push-ups, but bringing your palms together like you're doing a diamond push-up. This will help you progress from basic two-handed push-ups to more difficult one-handed push-ups
Step 5. Do plyometric push-ups
Start this exercise by positioning your body like you want to do basic push ups. While straightening your back, push your body up as hard as you can and as fast as you can until your palms are off the floor. Return to the starting position and repeat the same movement.
Challenge yourself by clapping your hands as your palms lift off the floor each time you do a push up
Tips
- Make it a habit to drink water while exercising to stay hydrated.
- Do push-ups if you have the opportunity, for example while waiting for a TV commercial, before taking a shower, or while working out at the gym.
