Have you ever wondered why you feel you can only perform a certain amount of pushups? Ever wonder what you can do to increase that number? Want to learn how to correctly posture your push up stance? Apex Performance has the keys to boost your push up game! Continue reading to learn how to do more pushups and up your push up endurance.
For Beginners, Push-Up Basics
It’s important to understand the six scientific principles for fitness training before you start a push-up workout. This knowledge will help you improve your fitness in a safe, systematic manner. You will be able to train more effectively if you are familiar with the concepts overload, progression, adaptation, and others.
Understanding Your Individual Needs
When it comes to exercise, there is no one-size-fits all approach. A strength training program should be tailored to your specific needs. This includes factors such as body shape, genetics, chronic conditions and injuries.
Push-ups on your knees are a great way to build your core strength and upper body.
Gradually Increase Your Workout Load
To strengthen your heart and muscles, you should gradually increase the amount of work that you do. As you get stronger, do five sets of regular push-ups between modified push-ups.
Incorporate Challenges
You can build strength by challenging yourself with new fitness challenges. You could challenge yourself to hold a plank for 60 seconds, or other variations such as spiderman pushups.
Listen To Your Body
Your body will adapt to the increasing workload and challenges that you are putting it through. As you get stronger, you’ll be stronger. To avoid injury, it is important to pay attention to your body’s signals for pain and distress.
Feel any pain or pinching sensations in your upper body, shoulders or wrists? Lower to your knees and do modified Push-ups. You can also stop doing the exercise and take a break.
Consistency Is Key
It’s a saying that you either use it or lose it. Deconditioning or muscular atrophy can occur if you don’t follow through with your workouts. You must continue to include push-ups in your workouts if you want to improve and do more pushups.
Take A Break
Exercise is as important as physical effort. Cross-training other muscles is important. Lighter activities like walking, stretching, and yoga are all good options. Most fitness trainers suggest resting for at least two days each week, depending on how fit you are.
Use Good Push-Up Form
Push-ups can be done in multiple joints and also work different muscle groups. The majority of work will be felt in your upper body, primarily in your shoulders and your chest. Also, your triceps and quadriceps muscles, as well as the back muscles to either side of your spine. To maintain alignment and technique, you will also use your abdominal muscles.
You can modify standard push-ups if you are still building your strength. For example, you could lower to your knees or use an incline. Or stand up facing a wall. Modifications can be useful if your ability to lower the bar is not possible.
It’s important that you practice proper push-up form before you attempt to do more pushups. To avoid sagging in your middle, keep your focus in a high plank position. Keep your elbows from locking out as you lower and lift. These five steps will help you to master good push-up form.
- Start on a tabletop, with your hands slightly wider than your shoulders.
- As you raise your knees from the ground, extend your legs out and bring your toes in. Your body should be straight from head to foot. Avoid arching your back or sagging. You can adjust the width of your feet to make them more stable.
- To engage your core, pull your belly button in towards your spine before you lower.
- Inhale and bend your elbows. As you keep your elbows in contact, lower your elbows until they reach a 90 degree angle.
- Exhale and contract your chest muscles. Then, push your hands back through your hands to get back to the starting position. Keep your elbows slightly bent so that your triceps are engaged.
Push-ups can be safely performed every other day until your strength allows you to do them daily, with the exception of rest days. Overtraining your body with too many push-ups can lead to injury. When it comes to increasing your upper body strength, and pushing-up count, consistency is important.
A Word From Apex Performance
When performed consistently, push-ups can help build strength and endurance. Push-ups are a great upper body exercise and can be done anywhere. You don’t need any special equipment and can do them anywhere, anytime. Keep your form good to avoid injury and to help you get stronger over time.At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of personal training in Tampa, one-on-one training, small group classes, and specialized courses for a wide variety of athletics, youth sports training, and nutritional guidance! We hope this guide to do more pushups was informative and helps you, but remember, there’s always more to learn. So check out what others are saying about Apex and its trainers and contact us today to get started on your fitness journey!