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Push-ups are one of the most common fitness movements, they involve few conditions and can be done anytime, anywhere. In reality, while many men can easily do it more than 30 times, perhaps none of them are perfect.
Today we analyze the common deficiencies of push-ups. And what is the best movement pattern from a muscle shaping perspective.
*Explainer Version:1.The trajectory of the movement is not a straight line, but a slight arc
If you're always fast** with half-strokes, pushing straight up and down, and constantly creating short straight lines, then the true muscle-building potential of push-ups hasn't been realized.
Full-range push-ups are arcs of your feet with pauses of about half a second at the highest and lowest points.
2.The body is straight, but the reference point is not the upper end of the hips, but the middle of the hips
When you align your entire body with the upper end of your hips, the breech position is on the low side. This can lead to loose abs and a slump in the waist, as well as a reduction in range of motion. The correct reference point should be the middle of your hip – in other words: do push-ups in the same position as a plank.
3.Shoulder abduction should not be excessive, 45 degrees is preferred
When you excessively abduct your shoulders to 70-90 degrees, and your upper arms are almost flat, you are putting pressure on your shoulder joint, which is a hidden injury.
Tuck your elbows so that they are a little closer to the torso, and abduction of 45 degrees is the general reference.
4.Don't hold your wrists flat
This is complementary to the previous one, where you are simulating a barbell with your hands level, which can easily induce excessive shoulder abduction. Changing to a figure-of-eight grip, the chest muscle fibers will exert force much more smoothly. And, if your hands are uncomfortable with the ground, erect dumbbells under your hands to promote a more neutral wrist.
Summary:The reason why push-ups are more difficult than bench presses is because push-ups have more starting weight and more muscles involved. You need to maintain your whole body.
Push-ups can outperform bench presses in the early stages. But in the middle and later stages of your training career, push-ups require extra weight (backpack weights are recommended), otherwise they won't be as effective as bench presses.