To preform a perfect push up you need to think about the following
1. Starting position: Begin by placing your hands on the floor slightly wider than shoulder-width apart. Position your arms so that they form a 90-degree angle with your torso.
2. Body alignment: Your body should form a straight line from head to heels. Engage your core muscles to keep your body stable and maintain proper form throughout the exercise.
3. Lowering phase: Bend your elbows and lower your chest towards the ground. Keep your elbows close to your body and avoid flaring them out to the sides. Maintain a controlled and smooth movement as you lower yourself down.
4. Depth: Aim to lower yourself until your chest is just above the ground or at least parallel to it. This ensures that you are getting the full range of motion and engaging your chest, shoulders, and triceps.
5. Pushing phase: Push through your palms and straighten your arms to return to the starting position. Imagine pushing the floor away from you while keeping your body aligned and stable. Exhale as you push up.
6. Elbows: Focus on keeping your elbows locked and fully extended in the top position of the push-up. This ensures that you are fully engaging your triceps and chest muscles.
7. Avoid sagging or arching: Throughout the movement, avoid allowing your hips to sag towards the ground or raising your buttocks too high in the air. Maintain a straight line from head to heels to maximize the effectiveness of the exercise.
8. Breathing: Breathe in during the lowering phase and exhale during the pushing phase. This helps to maintain proper breathing and can provide extra stability and power during the exercise.
9. Repetition and rest: Aim to perform multiple repetitions of perfect push-ups in a set. Gradually increase the difficulty by adding more reps or trying advanced variations. Remember to rest and recover between sets to prevent fatigue and maintain proper form.
10. Progression: As you become stronger and more comfortable with push-ups, challenge yourself by trying different variations such as wide grip, close grip, inclined, or decline push-ups. This will engage your muscles differently and contribute to overall upper body strength and conditioning.