6 Ways to improve the right push up ability from day to day

Do you want to have strong and well-shaped muscles? You can try doing push-ups on a regular basis. When push ups, there are 3 parts of the muscles involved, namely, the shoulder muscles, chest, and triceps (the muscles behind the upper arm). Of course, to get optimal results you must continue to hone your push-up skills every day. Maybe when you started training, you were only able to do 10 push ups, but for the next exercise you should be able to do more than that. Then how do you increase your correct push-up skills from time to time?

Tips to increase the ability to push up properly and not cause injury

1. Do the correct push up technique

Before you target to increase your push up ability, make sure you have done the right push up technique. If you are not sure, focus on practicing the push-up technique first.

Do it slowly without rushing the movement. Feel how the movement should be undertaken. Not using the correct technique will actually risk causing injury to several parts of the body's muscles.

After you can do the right push-ups, then find out how many repetitions you can do for each set. For example, for 2 minutes how many push-ups can you complete. From there you can only make further targets in the future.

2. Start with a basic push-up routine

Do regular push-ups every day by determining what day you will do the exercise. Do the basic exercise with three sets of repetitions, resting each set for 30 seconds.

Every week, keep doing it and increase the number of reps per set you do 2-3 times. Before starting push-ups, also warm up first, such as jogging, cycling, or jumping rope.

3. Use the extra weight in push-ups

To make your muscles stronger lifting weights, you can train them with the addition of weight. For example, you might wear a weighted vest, or use a backpack filled with sand. This extra weight will make you have to go the extra mile, but afterwards it will make you feel lighter when the weight is removed.

If you want to add some weight, make sure your basic push-up technique is correct, so you don't want the weight to harm your back due to a technical error.

4. Do a variety of push-ups

After you do the right push up movement, you can increase your muscle capacity by varying the exercises. For example, starting with the soles of the feet elevated, clapping between push-ups (plyometric push-ups), or lifting one leg during push-ups, doing incline push up on the edge of the bench, and so on.

In addition to the position, you can also change the placement of your hands when doing push-ups to improve your push-up ability. Doing push ups with your elbows tended to stick to your body (closed), not open to your side, will make you work harder.

Start doing a push-up position with your closed hands, until your hands are open, elbows away from the body. Or do the opposite. Also modify the intensity of your push-ups according to the strength you have.

5. End the push up exercise with the plank exercise

Another way to increase your number of push-ups is to do last-minute planks of push-ups. This is done to increase muscle strength and provide stability to the core muscles that are so needed when doing push-ups.

Planks really work the core muscles, especially the stomach to get tighter. This is very important for push-ups because when you do push-ups you have to be able to hold your abdominal muscles so they don't stick to the mat.

Try planking for at least 30 seconds to the last minute of your push-ups.

6. Get enough rest

If you do push-ups until you are completely exhausted, give your body at least one day of rest for optimal recovery.

If you force yourself to continue doing push-ups when your body is very tired, this will not improve your push-up ability. In fact, this can result in a decrease in muscle strength and endurance.