October 21, 2015

The Perfect Pushup

No, this post is not about b00bs! I'm not talking push up brahhhhhs [although I probably should being a member of the itty bitty club]. And no, I am not perfect! I'm talking the actual physical act of doing a push up. With perfect form.

LAWD HAVE MERCY LADIES, if I had a penny for EVERY incorrect push up I have seen a girl do since college, I wouldn't have to work another day the rest of my life. And today, I am doing MY part to correct and help y'all so we can create a perfect push up world :)

Let me say for the record:  I am NOT a certified trainer or fitness expert. I DO NOT have a degree in physical education or training. I've NEVER trained someone for money in my life. But, I have been told numerous times by trainers [men & women] military personnel [men & women] coaches [men & women] and most importantly my family [army dad, gymnast mama and two bada$$ sissy athletes] that I have LEGIT push up technique and form. Not meant as some kind of humble brag, but those are the credentials I'm rolling with for my post today. [As always, check with a doctor before starting a new workout regimen]. 

Ladies, push ups are NOT that hard. Are they hard, YES! But, there are modifications to help build stamina to complete multiple push ups, using CORRECT FORM! I do modified push ups all the time in BODYPUMP because doing multiple sets of push ups is NOT easy. Heck, you can even start out doing push ups against the wall if modified pushups are still too much for you. No matter where you are starting out it is important to begin with GOOD FORM and then progress as you get stronger.

Recently, I have seen WAAAAAAAAAAAAAAAY too many girls, instructors, fitness bloggies, athletes, teammates and BODYPUMP participats doing push ups with HORRIBLE form! This has to stop. Not only are you making push ups harder on yourself, you look funny. Sorry, but that's the truth. So, today I'm posting a video explaining the proper technique for push ups. You'll see demonstrations for pushups with and without modifications. #donthateonthemodifiedpushup


Don't have time to watch the video? No sweat [haha] here are some pictures and technique tips:

Modified push up [on knees]
YES!


NONONONONO

*Keep a straight line from your crown to your knees, through your butt/hips.
*Bend your arms so your chest is barely higher than the ground.
*DON'T let your butt/hips go up in the air.
*DON'T only go down an inch.

Regular push ups [on toes]
YES!


NONONONONONONO!


*Keep a straight line from your crown to your feet.
*Tighten your abs, will help maintain good form.
*DON'T let your butt/hips stay high in the air.
*DON'T let your hips/butt sag low to the ground.
*DON'T just barely bend your arms, THAT DOESN'T COUNT.
*When you feel your form failing, switch to modified
INSTEAD of trying to power through incorrectly.

******************************************

I hope the video and pictures were helpful. If you have any questions or comments, please feel free to shoot me an email or leave them in the comments. YOU CAN DO PUSH UPS CORRECTLY LADIES! I KNOW YOU CAN!

*This post was written a few years ago [hence the rando background], but for some reason disappeared from the blog. So, I'm re-posting now because after two BODYPUMP classes this week with HORRIBLE push ups everywhere I just HAD to say something. If I sound judgmental, I am. There is NO excuse for bad push up form, none!

linking up *here* *here* *here*

30 comments:

  1. I think I can do like 10 push ups before I fall over LOL! But great tutorial girl! I always laugh when I see people doing push ups (or planks) with their butt straight up in the air. <3, Pamela Sequins & Sea Breezes

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  2. Killing it on those push ups girl! I have had push ups in my life since very young with karate but they have never been something I excel at! Excited to try your tips, it is something I'd really love to perfect!
    Linds @ Not A Mom

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  3. I am NOT EVEN kidding you: this very morning...like an hour ago...I was on the floor, combining my daily pushups with my daily face-to-the-floor-in-humility-to-God prayer time (it's actually a really good combo), and I was thinking (have I mentioned I am NOT making this up?), "I need someone to tell me how to do a perfect push-up?" Right?! Now THAT is a God-of-the-details thing right there. :) Thank you for answering my question! Stopping by from Waiting on...Wednesdays!

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  4. I know that I'm one of those girls that looks funny when she does push ups. I've had instructors tell me numerous times the proper form but I think that I just need to watch myself in order to get it right.

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  5. I don't do the real pushups but I'm happy to say my form is in line with yours on the modified!

    Great post.

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  6. I love a good modified push up. I can do - maybe - three real pushups and then I'm out, so modified is the way to go for me for sure, lol!:)

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  7. Although I don't have a ton of arm strength yet (not like I used to!), I'm thankful I at least know proper form!! :) great post girl!

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  8. LOVE!!! Thank you, Amen! And it was kinda fun to see you a la video! Miss you.

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  9. Loved the video- I laughed so hard at the, "if you've never done a plank.... that's interesting" haha. I've hated pushups since middle school when we had to do a physical fitness test and I could only do like 5 or something.

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  10. Girl, I KNOW I've never done a pushup in correct form so thank you haha! This was perfect for me ;) I'm definitely going to have to stick to the modified version for now though but ya gotta start somewhere right?!

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  11. OK the person with their butt straight in the air? *Hand raised* hahah, OK just kidding. This is great!! I love easy/at home little things you can do and push ups are perfect!

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  12. I totally suck at pushups. I really think I need a mirror if I'm ever going to get it completely correct. I also think when my core is not as strong it is so much harder to have good form.

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  13. oooo yes! I love me some push-ups! I always tell people who have never done push-ups to start them angled (easier to get the motion right) and then go on the knees.

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  14. At first when I read push-up I was totally thinking push-up bra...i'm not sure why! Haha! This is so important because if you're doing it wrong then it's not beneficial and it's just like you're wasting time. I love that you did this post!

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  15. lol @ the last photo. i watched the video sans sound so i'll have to rewatch when i get home. i used to rock at pushups, but it's been awhile. you've motivated me to get back into them! i don't know if you said this in the video, but i always struggle with how far apart to put my hands / arms. help? :)

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  16. LOVE this and thank you girl for spreading the word! If it wasn't for Barre classes where they correct my form I'd still be doing them wrong too :-P

    Green Fashionista

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  17. I really want to be better at fitting push ups into my work out routine, but sometimes they just seem soooooo hard.

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  18. I am the worst when it comes to push ups, they are my least favorite thing to do.

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  19. Push ups are my nemesis... with my bicep tendon, I can't do them & feel like such a wimp.... #sadface #weakarms

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  20. Ughh, I hate when Im in a workout class and people are cheating with their push ups! Great tutorial!! #pushupsarehard

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  21. I've seen way too many horrible push ups in my life. It's an epidemic. I'm glad you tackled that today. When I was coaching high school volleyball we always had push ups as punishment or if you lost, missed a serve, etc. I would make girls do them over if they didn't do them right. Which was like every time. So they'd do them 5 times before I approved. I'm sure they have great arms and shoulders now thanks to me haha. High five for us push up Nazi's!

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  22. Great video girlie! Although I know correct form from gymnastics and other sports, I can't do many of them. Wish I had an athletic build like you but I'm working on build my muscles. Baby steps..lol

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  23. OMG! I totally thought we were going to be discussing brahhhs today! Damn! But I loved this! I made it my mission to do 100 pushups every day in the summer months and I've kept it going! To date, I've done over 15,000 pushups..insanity!

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  24. Look at your rocking your push ups!!! It took me forever to master correct form on push ups. I don't know why? I knew what it was supposed to look like but actually doing it was quite a challenge.

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  25. Haha pushups with the butt in the air crack me up. I suck at pushups but I always make sure I'm in line (I do the modified ones!).

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  26. haha it's safe to say I NEEDED THIS! I try to do proper form but I know I don't do it right very often because no one really taught me how to do it right! Thank you for saving my back :)

    xo, Candace | Lovely Little Rants

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  27. I would definitely go down and not come up, lol

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  28. you are correct--i see that too. people don't realize their back isn't straight. i know i was guilty of it in the past. i thought i was level, but my bootie was sticking up in the air.

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  29. OOh I am so guilty of doing pushups horribly incorrect. I need to fix that Asap

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  30. OK you are amazing girl and so strong! I am the worst with pushups and need to up my form! Modified all the way for me but I am slowly getting stronger.

    Annie- All Things Big And Small

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