STOP Doing Pushups Like This! (SAVE A FRIEND)
Do you know where your hands should go when doing push ups? There is actually one specific spot that is best for your body to ensure that you not only do proper pushups and effectively target your chest but that you keep your elbows, wrists and shoulders healthy in the process.
Far too often when people do push ups they place their hands either too close or too wide on the floor. This has repercussions up the kinetic chain that can affect your shoulders or even your wrists.
If you place your hands too close to each other, the angle of your wrists will be torqued in order to keep your hands flat on the floor. If you place them too wide then you will introduce too much stress to the anterior shoulder capsule and may lead to shoulder pain.
This is especially true when you consider that the pushup exercise is often one of those high rep exercises that people do many of per week or even daily. Some even go as far as doing 100 pushups a day and thinking that it will help them build a bigger chest. That is topic for another video but suffice it to say, you need to have your hands in the right place.
In order to do this, there is a simple 4 step process that will make sure you get your pushup hand placement right every single time.
First, lay face down on the floor with your arms outstretched in front of you on the floor.
From here, slide your elbows down towards your sides and stop when they are at a 45-60 degree angle from your torso.
At this point, don’t think about moving your arms anymore. They are exactly where they need to be.
Simply slide your hands back along the floor until they are directly under your shoulders.
At this point, push yourself straight up and enjoy the benefits that this great upper body push exercise has to offer. You can build a big chest with pushups as long as you do them properly. This isn’t the only thing you need to know about how to do pushups correctly.
If you want a complete video on proper pushup form and the biggest mistakes people make when doing push ups, be sure to check it out on this channel. Also, as mentioned, if you want to know why 100 pushups a day workouts are a bad idea you’ll want to check that video out as well.
For more ways to make sure you are getting every exercise right with proper form, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
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For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
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