HOW TO INCREASE YOUR PUSH UPS(EASY Steps to 10x Push Ups)

HOW TO INCREASE YOUR PUSH UPS(EASY Steps to 10x Push Ups)

0:00 - Intro
01:05 - Tip #1
03:25 - Tip #2
04:34 - Tip #3
05:25 - Tip #4

Today we are going over simple steps that will help you increase your push ups

Push ups are a good way to build your upper body and
Today we’re going to help you increase the number of your push ups as well as go over some tips to help you progressively overload your push ups.

The first tip to 10x the amount of push ups you can do is.
Properly bracing your core…

When performing your push ups, you need to make sure that you are first of all in the correct position and that is making sure that you brace your core.

Here's why, The first reason is that when you doing push ups, you exerting a force towards the ground that’s enough to push your body upwards, however if you are not in a stable position when about to perform the exercise…which is bracing your core, then you allowing that force to dissipate though out any weak parts of your body like loose or rocky ankles or bent knees and so forth.

Second reason is that bending downwards will make the exercise easier while putting pressure on your lower back…while bending upwards will make the push up more challenging and rather taxing on your deltoits…specially as a beginner.

you want to make sure that you keep your spine neutral as you place your hands onto the ground, then make sure that your hands are placed slightly wider than shoulder with apart and your forearms are in a straight line with your wrists. squeeze your core and glutes making sure that the back of your head is in line with your hips and heels. make sure that your elbows are not flared too far out but at around 45 degrees because flaring to wide out, specifically in a T shape will put your shoulders at risk of injury.

Next tip is strengthening your core.

Your core is like your foundation. that’s what we need to deal with first before talking about bracing anything and this means, incorporating some ab exercises into your workouts. And these exercises are not as dynamic like crunches and leg raises. This means including exercises like ab rollouts and planks as their more static and carry over more to your push ups strength. This will eventually help strengthen your core, giving you a firm base in order to improve your push ups.

Next tip is to do your push ups more frequently.
Our bodies are masters at adapting…and as you perform your push ups even more your body gradually adapts to them and thus gets stronger over time since its now more efficient. Meaning the more you perform your push ups…the more your body is able to coordinate the movement neurologically, such that as time progresses you become more efficient when performing the exercise.

Theres a dose response with higher push up volume per week compared to just performing them only once a week.

The next tip to help you with your push ups is to progressively overload your push ups.

This can be achieved through different push up variations. Seeing that you’ll be pushing only about 64% of your bodyweight during a regular push up…performing variations like feet elevated push ups, single leg raised push ups, spike push ups and so forth, then immediately moving over to easier variations like kneeling push ups apon failure, similar to performing a dropset. This will increase your maximum push strength even further especially if you have now gotten used to doing regular push ups. Now although we focusing mainly on push ups, specially if you mostly training from home, you’ll push the process even faster if you incopirate weightlifting in your workouts with compound exercises like the bench press. This will obviously amp up your strength in turn making it easier for you to perform more and advanced push ups.

ATTRIBUTIONS:
Music Used in video:
Tokyo Music Walker Fall Asleep(Tunetank.com)
Isolation By Crystal Squad(Tunetank.com)
Vlog music Prod By Lukrembo.

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