2023-07-31 14:15:32
Who in this assembly can claim to do 10 or more push-ups in a row?
I see a lot of hands go up, so I’m back…
Who in this assembly can show off being able to do 10 clean push-ups in a row?
Much less immediately…
The fact is that few people know in the end do push-ups with impeccable technique.
When this is not the case, it is generally recommended to do a check up on the form of movement and to go through regression exercises such as push-ups with raised hands or on the knees…
But today we are going to see a much better alternative, but first, let’s talk technical!
Surprise technical control of your push-ups, starting with the placement of your hands:
Your hands should be positioned so that your forearms are perfectly vertical and in line with your wrists at the bottom of the movement (this may require working on push-up handles if your wrists are not flexible), Your elbows are not flared outwards, your elbows are relatively close to your body (45° angle with respect to it seen from above, thus describing an arrow shape and not a T).
To validate the two points above, place yourself belly on the ground, your hands at the height of the middle of your chest, then adjust their position to find the perfect set-up.
The next step is to ensure that the position of the body allows no energy leakage to maximize the strength potential (therefore the number of repetitions).
To do this, get on all fours and make sure to:
Spread your fingers wide apart, pushing your “knuckles” well into the ground, Place your shoulders in a low and rear position (as far as possible from your shoulders) which will activate your back muscles (for maximum stability), Push once morest the ground to spread your shoulder blades apart as much as possible, keep your head aligned with your back and the rest of your body
Now it’s around the lower body:
Engage your abdominal strap and extend one leg, then the other, Fully contract your quadriceps and your glutes in addition to your abs,
We can (finally) go there:
Go down until your pectorals touch the ground, but without letting gravity do the work (you control the descent thanks to your back muscles), Go back up thinking of pushing the ground with your hands (as if you were going to cross the floor with the latter), In the exercise top, head, hips and feet always form a perfect straight line.
To find out, read Do not do your push-ups like this, EVER! 10 common mistakes to avoid
The exercise that will change everything…
Now that we’ve seen what an ideal pump looks like, it’s time to get 10 of them.
Here is the exercise that will allow you to achieve this. in the most efficient way!
To do this, wrap an elastic band around two structures of the same height (if you are in the gym, a squat rack will be ideal), approximately 30 cm from the ground.
The higher the band is set, the easier it will be, so adjust according to your level.
Get into a push-up position on the band, it should be level with your hips. The further down you go, the more assistance you will receive from the bungee.
If you can’t achieve such a setup, then use push-ups with your hands elevated.
The higher the hands are placed, the easier it is. Be sure to gradually decrease the height of the supports therefore.
Take part in this 4-week push-up challenge to do at home!
For further
Have you now managed to reach the summits by chaining 10, or even 20 clean push-ups in a row (without assistance)?
It’s time to increase the difficulty, you can do this:
Increase the execution time of your push-ups: descent of 3 seconds, ascent in 2 seconds for example, Add a pause of one second at the bottom of each push-up before coming back up (increase of the time under tension), Add ballast or the elastic resistance (the band no longer helps here, on the contrary) by placing the band in each hand and around the back, Updated by Quentin on: 07/31/2023
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