The Most Effective Way To Do Press Ups
Not sure why, but body weight exercises never seem to be deemed as cool as curling a dumbbell (although they seem to have gained some cred with calisthenics in recent years). Yet, they are great for improving fitness, getting lean and building muscle. Let’s take the lowly push up. Performed correctly, this little beast can pump up your chest and triceps and literally give you wings. Below are the muscles you work doing push ups:
- chest muscles, or pectorals
- shoulders, or deltoids
- back of your arms, or triceps
- serratus anterior (the wing shaped muscle under your armpit)
So if you’re not doing push ups as part of your weekly fitness regime, get on it. Even if it’s just a warm up set before your bench press. The benchmark you should ultimately aim for is around 50 push ups with good form in 1 minute.
In most cases the classic push up will do just fine, but if you really want to test yourself and mix it up try this challenging alternative – the Dead Stop Press up.
How to do the dead stop press up
Assume the usual press up position with your feet close together, body straight and your hands on the floor below your shoulders, slightly wider than your shoulders.
Lower your body to the floor, lift your hands off the floor, pause for a moment and then put your hands back on the floor and push up to the starting position.
That’s it, nothing too it. Now try doing as many as you can in 1 minute.
Here are a few tips to ensure great form (Note They can work for both the dead stop and standard push up):
- Make sure your body remains straight during the movement.
- Start and return to the rigid position with your arms fully extended/straight.
- Point your palms slightly outward as if turning a handle into the floor as you push up. This helps with stability in the shoulders, neck and upper back giving you more power.
- You need to maintain comfortable tensing throughout the body, firm abs, straight legs etc…
- Keep your body like a straight plank head to heels to avoid stress on your lower back.
- Keep your feet reasonably close together, just a few inches apart, keep it comfortable and natural.