Welcome to a guide on improving your push-ups for better results. Push-ups are an incredible exercise for building and strengthening muscle groups, and by fine-tuning your technique, you can maximize their benefits. Here, we'll break down key aspects to consider and provide actionable steps to enhance your push-up game.

1. Optimal Hand Placement:

The first step to better push-ups is setting up your hands correctly. Spread your fingers wide, creating a "starfish" hand shape. Align your middle fingers to point straight ahead while your thumbs form an L-shape inward. This hand position maximizes support and helps distribute forces across your palms and fingers. To alleviate wrist discomfort, actively press every knuckle into the ground, engaging your entire hand.

2. Shoulder and Elbow Alignment:

Positioning your shoulders and elbows correctly is crucial for effective push-ups. Place your hands at shoulder distance apart, which may be broader than you think. Your shoulders should be directly over your wrists or slightly behind, not forward. As you lower your body, keep your shoulders relaxed and avoid hunching. Aim for a vertical upper arm alignment to optimize shoulder stability.

3. Scapular Stability Preparation:

Achieving proper scapular (shoulder blade) stability is essential for push-ups. A helpful exercise is the "shoulder-blade push-up." From a cat position, maintain the starfish hand placement, memory foam mattress hand pressure, and vertical arms. While bending your elbows slightly, focus on spreading your shoulder blades apart. Keep them broad on your back as you perform controlled repetitions. This exercise helps build scapular strength and stability, which is vital for effective push-ups.

4. Refined Push-Up Technique:

Engaging your core and arm muscles effectively during push-ups is key to achieving better results. Begin in a plank position, ensuring your shoulder blades are spread, not rounded. As you bend your elbows, concentrate on maintaining scapular stability and avoid allowing your shoulder blades to move excessively. Push the floor away as you straighten your arms. Perform controlled repetitions with this technique, focusing on quality over quantity.

5. Core and Arm Strength Focus:

The ultimate goal of push-ups is to strengthen your core and arm muscles. You ensure your muscles are optimally engaged throughout the exercise by employing the correct technique. Controlled descent and ascent and scapular stability lead to more effective muscle activation. Prioritize a few well-executed push-ups over many with compromised form.

6. Wrap-Up and Bonus Tip:

Embrace these strategies to refine your push-up form and spare your joints unnecessary strain. By optimizing hand placement, shoulder and elbow alignment, scapular stability, and overall technique, you'll experience improved results and reduced discomfort. Remember that a handful of well-performed push-ups can be more beneficial than a high quantity with poor form.

For more insights and helpful tips, consider exploring my REboot six-week program, featuring under 30-minute videos that guide you through optimal exercise techniques. Push-ups can be an effective and rewarding addition to your fitness routine if you prioritize proper form and muscle engagement. With these strategies, you'll be on your way to mastering the art of push-ups and enjoying their benefits. If you have any questions or need further guidance, please reach out!

How To Do Proper Push-Ups