Mind Your Head, Hips And Heels
When it comes to doing push-ups, remember the three H’s — head, hips and heels. “These should all stay aligned throughout the movement (see photo 1A and 1B),” explains personal trainer Brad Krzykowski, owner of Beyond Fitness Hawaii. “When people get tired, their head tends to drop, and their hips also drop down (see photo 2). They’re no longer keeping their core in tight, and it puts pressure on the spine.”
According to Krzykowski, push-ups are a great exercise that can be done anywhere.
It’s a complex movement that uses your body weight for resistance, and works your tricep, shoulder, chest and abdominal muscles.
You also can modify your push-ups to make them easier or harder. For example, beginners can do an incline push-up by placing your hands on a bench or countertop to elevate your body. For the more advanced, try using a medicine ball to push up from (see photo 3).
“I always make sure people can do at least 10 push-ups without breaking form,” says Krzykowski. “If they’re unable to do those 10, they can do a modified version.”
“Also, keep your elbows at a 45-degree angle to the side of the body, and your hands should be just a couple of inches from your shoulder width. Your head should be facing down, and your body about 2 to 3 inches from the ground. Also, allow your shoulder blades to come together as you descend, and exhale when you press away from ground.”