Push ups—also known as pinches, push presses, and push-ups—are an essential part of any rigorous workout regimen. While there are several different kinds of push ups (traditional, half, and hang pull ups, for example), the term usually refers to the classic upright position that many people do when working out. In this position, your body is horizontal with your hands placed slightly behind your head. According to experts, there are six degrees of perfection when it comes to performing a push up:
Full Range
Full range push up means that you’re able to touch the ground with the tips of your fingers, or in other words, that you’re not restricted by any equipment such as a barbell or weight plate.
While there are several ways to do a full range push up, the simplest and most popular ones use the body’s center of mass and the two most dominant arms for support. To perform this type of push up, begin by standing with your feet shoulder width apart. Next, grab the handles of a weight machine with your arms extended in front of you. Finally, bend your elbows and bring your arms behind your head. When you put your arms in the right position, you should feel a stretch in your chest.
Neutral Position
The neutral position is when your body is vertical with your hands placed at your sides, in line with your body’s vertical plane. This ensures that your body is in the right posture to perform the exercise and that your body’s center of mass is positioned properly over your hands to generate the maximum amount of tension when you start raising your body. While there are several ways to get into the neutral position, the two most popular ones are the standard push up and the hands-free push up.
To do a standard push up, stand with your feet placed shoulder width apart and then reach for the ceiling with the tips of your fingers. Next, bend your elbows and bring your arms behind your head. When in the right position, your body should form a straight line from your head to your knees.
The hands-free push up is done with the same starting position as the standard push up, except that you don’t put your hands on the floor at the beginning. Instead, you place your hands on the wall in front of you and perform the exercise.
Tip Touched
The tip-touched position is when your body is slightly bent with your hands placed underneath your head while still in the right posture. In this position, you’re able to lift your body higher without risking arching your back and causing injury. To get into the position, begin by standing up straight with your feet shoulder width apart. Then, bend your elbows and bring your arms behind your head. When your arms are in the right position, the stretch in your chest should be noticeable but not painful.
Tip-touched push ups are typically used by expert athletes and high-performance individuals who need to maintain strict form while working hard. However, anyone can do them, and they’re a great way to get in the right pose for other kinds of exercises.
Upright Position
The upright position is when you’re in a standing position with your body’s center of mass directly over your hands. In this position, you’re able to lift your body weight more easily and safely. To get into the proper standing position, stand with your feet shoulder width apart and reach for the ceiling with the tips of your fingers while keeping your arms raised above your head in line with your body’s vertical plane. Then, bending your elbows, bring your arms behind your head. When in the right position, your body should form a straight line from your head to your knees.
To perform an upright push up, begin by standing with your feet shoulder width apart. Then, bend your elbows and bring your arms behind your head, letting the weight of your body fall on your palms. Inhale deeply and hold your breath for a count of five, exhaling as you repeat the exercise. To make it more challenging, try jumping as you raise your body. This will help you to focus on your form and push yourself to improve. As with the other types of push up, you should feel a stretch in your chest but not feel that your arms are going to give way.
Performing perfect push ups is a great way to build strength and focus while working out. The key is to find the position that’s comfortable for you and maintain it throughout the exercise. This will help ensure that you’re not cheating yourself by doing any of the other styles of push ups instead. By doing so, you’ll be able to fully engage your muscles and raise your body the correct way without risking injury.