Buzz
Push-ups are a highly effective workout, yet they’re frequently performed incorrectly, causing you to miss out on significant strength gains. A simple adjustment involves altering your body and arm positioning to create an upward-pointing 'arrow' shape, rather than the traditional T-formation.
Initially, many of us naturally extend our elbows to align with our shoulders during push-ups. When viewed from above, this creates a 'T' shape. Bret Contreras, a renowned strength and conditioning coach, notes that while this method might seem easier for beginners, it can lead to:
Reduced engagement of the chest and tricep muscles (which is counterproductive)
Increased stress on the shoulder joints
To optimize your form, angle your elbows at 45 degrees from your torso and ensure your head is positioned slightly ahead of your hands. From above, this resembles an arrow rather than a T. (Note: This technique can also be applied to knee push-ups.)
Image courtesy of PunkToad.
