You can all thank the push-up challenge that went around Instagram a few weeks ago for this post. Ooooooooh boy did I see some ugly push-ups!
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First up: arm position. In a REGULAR push-up, you want your arms to look like an “arrow” - elbows slightly out, hands directly underneath your shoulders. You DO NOT want to look like the letter “T” (elbows flared) or the letter “I” (elbows tucked). Again, this is for regular, normal pushups. Think ARROW ⬆️, not T, not I
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Next, your body position. When performing a push-up, you want to have a straight line from your head to your heels. Your body should move as ONE UNIT. Biggest mistakes I typically see (and did see in your insta stories) are hips hiked and hips dipped. Your hips should stay in line with your body, and move up and down with you.
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This goes for modified push-ups as well. In fact, this is the number one mistake I see - just bending at the elbows and moving the chest towards the floor while leaving the hips behind. BIG NOPE. Bring your hips with you. Moving your chest up and down doesn’t work the muscles the way you want to when doing a push-up!
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If regular and modified get a little too tough when you do them correctly, start by doing incline push-ups against a wall, using a chair, or using a box. The closer you get to the floor, the harder they’ll get. Practice bringing your entire body down at an incline first, and then move to the floor.
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Push-ups are an awesome exercise....but only if you do them correctly!! Don’t do yourself a disservice by cheating your push-ups. We’ve all got some time on our hands now...might as well use it to improve your push-ups! 👊🏼💪🏼
MONDAY: LOWER BODY, HIP DOMINANT
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Warmup:
Band Hip Hinge Abductions: 10R, 10L, 10B
Band Lateral Walk x10
Band Penguins x10 each
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1- Band RDL: 3x10
Deadbug: 3x10 each
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2- SLDL: 3x10 each
Seated Twist: 3x10 each
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3- Deep Rev Lunge: 3x10 each
Feet-Elev Bridge w/ Hip Circle: 3x10
Mountain Climbers: 3x0:30
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Finisher:
Frog Pump Abductions, x15 upper/15 lower
Frog Pumps, x15
All with Hip Circle, twice through
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This week, I’ll be sharing my personal workouts for you to try at home on your own! What I’ve done is take my regular gym workouts and modify them to home workouts using bands, sliders, and bodyweight (the only equipment I have available!) You can still get a great workout in!
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Try it out, and if you like it, please share!! Happy Monday! 👊🏼💪🏼
