Correct Form for Pushups
Ok, so after an intense workout at the gym with my workout / spotter buddy today (my usual Friday habit), I came home and decided to analyze my form for pushups again (on camera), since seeing how bad it was last time I demo’d it for you guys…am I getting better? Check it out!
personally I think could stand to flatten out at my hips just a bit more, but I’m getting there… only 4500 reps more to go til I’m perfect, right? LOL!
and yes, I need some practice framing my videos when I demo!! Sorry for cutting off my head there a few times!! LOL
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May.15, 2009 | Filed in Demonstrations, Strength
Tags: 5000 reps, bad form, barbells, correcting bad form, dumbbells, good form, gym, home workout, proper form, pullup bar, pushups, strength training, weight lifting, weight training, weights
May 15th, 2009 at 5:29 pm
A few things …
I use two tennis balls instead of a foam roller (easy to store and portable) … It’s a more intense feeling (read: more painful), but you get used to it!
With pushups … it looks to me like your flaring your elbows out so your arm is on a 90 degree angle to your body when you lift. Try bringing your elbows in closer to your body (say a 45 degree angle or less). Initially it might feel weird, but in the long run it’s better on your shoulders.
:)
May 15th, 2009 at 11:04 pm
thanks FG. I’m curious why you keep pushing the change-up in the arm stance on a pushup… what I’m doing isn’t considered bad form (is it?), its the same form you’d use with a BB bench press or a DB chest press, so I’m wondering what’s the diff? I don’t have shoulder issues, have never had a problem with my shoulders doing pushups either. hmmm…. I find what you suggest to just be too difficult to execute. Maybe its the girl in me!! :-) Does it work the chest as well with the different arm stance? I’m gonna have to do a little exploring about that.
thanks for the suggestion about tennis balls. How do you stay on something so tiny tho?
cheers!
J
May 16th, 2009 at 12:44 am
Arms closer shift it a little bit in direction of the triceps, but the difference isn’t that big. And it’s defenitely safer for the shoulders, in both the push up and the bench press.
An easy do-it-yourself test: lie down on a bench like you would in a bench press but without holding any wight, flare your elbows to 90° and just let them sink down as far as they go without you actively pulling them back. From that position start to tuck your elbows in and see how easy they go far more back.
Lyle McDonald has a good bench press article on his “bodyrecomposition” site. Articles->Training->Exercise Technique->Bench Press Technique
May 16th, 2009 at 12:57 am
thanks Matthias. btwn you, FG and another reader who emailed me some stuff I guess I have to now start practicing with my arms in closer. Funny, I thought 90degrees was correct. I’ll pay proper attention now, thanks for saving me another 5000 reps you guys!! LOL
May 16th, 2009 at 3:56 am
Hi Jackie,
It’s usually a good idea to use the same arm position when bench pressing and doing press ups
The arms flaired out is a very bodybuilding style and it’s not great for shoulder health in a lot of people. You might be one of the lucky people who won’t have any problems.
It’s partly due to the structure of the shoulder and how it can impinge muscles and cause joint instability in the bottom position by being too hyper extended.
The other reason is that with shoulders tucked, you can stabilise your upper body more by squeezing your shoulder blades together. This has a chain effect that helps to stabilise the shoulder joint (and by being more stable can allow you to bench more) and it reduces the hyperextension of the shoulder in the bottom position.
Jon
May 18th, 2009 at 4:04 pm
Hey Girlie,
I agree with TheFightGeek, your hands are positioned too high. The way I do push-ups to start is to start by lieing flat on the ground. Then position your hands so they’re right besides your chest and keep your elbows back.
This is the same with the BB Bench Press but in reverse, you don’t want the barbell to come down at your neck like it would be if someone used the same position you used here, you want the barbell to come down right along the mid-chest. This is the safest for the shoulders and introduces the triceps a lot more so more muscles are firing and helping out to share the load.
Nice video! Keep ‘em comin’!
- X.
May 18th, 2009 at 4:08 pm
alright then. this many of you can’t be wrong, so I must be!! LOL… thanks XFrame, for the comment. the comparison for positioning with the BB bench press actually does help me put this in a better contrast because YOU ARE RIGHT… I’ve spotted guys that are lowering their bar to their neck, and have CORRECTED them for having done so. *my lightbulb moment when I read this, so thanks*
am on the right track thanks to you all…. thanks again for all the comments and helpful hints!!
Jackie
June 12th, 2010 at 11:31 am
I haven’t been here before but from the looks of these comments this is a place to be if I want to get some good workout information.
I am coming off a lower back injury and would like to start working out at home. What type of equipment do you think I would need to get started.. whats your opinion on p90x? Help
June 12th, 2010 at 12:20 pm
you could just get started with bodyweight if you wanted… that or just a set of adjustable dumbbells and some fitness bands. I’ve never tried p90x so have no comment about it.
cheers