Tips for improving your push ups for the muscle!
Do the right push up technique
Before you target to increase the ability to push up, make sure first that you have done the right push up technique. If you are not sure, focus on practicing push-up techniques first.
Slowly do it without a rush. Feel how the movement should go. Not using the right technique will risk causing injury to some parts of the body's muscles.
After you have been able to do the correct push-ups, then find out how many repetitions you can each set how many times. For example, for 2 minutes how many push-ups can you complete. From there you can create the next targets in the future.
Start with regular basic push-up exercises
Do push-up exercises regularly every day by determining on what day you will do the exercises. Do basic exercises with three sets of repetitions, resting every 30 seconds.
Every week, continue to do and add the number of reps each set that you do 2-3 times. Before starting the exercise push-ups also warm up first, such as jogging, cycling, or jumping rope.
Use additional equipments for push-up exercises
To make your muscles stronger and lift weights, you can train them with the addition of ballast. For example, you use a ballast vest, or use a backpack containing sand. This additional burden will make you have to work extra, but after that makes you feel lighter when the load is released.
If you want to add ballast, make sure your basic push-up technique is correct, don't let the ballast harm your back due to technical errors.
Make a variety of push-up movements
After you make the right push-up, you can increase muscle ability by varying the exercise. For example, starting from the raised soles of the feet, doing applause between repetition of push ups (plyometric push-ups), or lifting one leg during push-ups, doing incline push ups on the edge of the bench, and so on.
In addition to the position, you can also change the placement of your hand while doing a push-up motion so that the push-up capability increases. Do push ups with elbow positions that tend to stick to the body (closed), not open to the side will make you work harder.
Begin to do a push-up position from the closed hand, until long the hand opens, position the elbow away from the body. Or do the opposite. Also modify the intensity of your push-up exercises according to your strengths.
End the push up exercise with plank exercises
Another way to increase the number of your push-ups is to plank in the last minute of the push-up exercise. This is done to increase muscle strength and train the stability of the core muscles that are needed when doing push-ups.
Plank is a training for the core muscles, especially the stomach so that it gets tighter. This is very important for push-ups because when you do push-ups you must be able to hold your abdominal muscles from sticking to the mattress.
Try to have plank training for at least 30 seconds to the last minute during a push-up exercise.
Get enough rest
If you do push-up exercises until they are completely exhausted, give your body time to rest at least one day for optimal recovery.
If you force yourself to continue to do push-up exercises when your body feels very tired this will not increase your push-up abilities. In fact this can lead to a decrease in muscle strength and endurance.
