Want arms like Gwyneth Paltrow, Jennifer Anniston, or professional rock climber Sierra Blair Coyle? Push-ups are your new best friend. No, they won’t make you bulky, but they will perk up your boobs, tone away any flab on your arms, and sculpt your shoulders and back. Bardot tops and backless dresses will be your new most-flattering favorites.
Can’t do one yet? Don’t worry – I couldn’t either a year ago and now I can do 25! Work up to the full movement by doing them with your knees on the ground with excellent form, until failure, and you should be able to do a regular one in a few days to a week.
1. Brace Your Core
To avoid rounding your spine and doing “banana back” pushups, try squeezing or “bracing” your core. Imagine that you’re going to get punched in the belly. Naturally, you’ll flex to guard. Bracing reduces the risk of injury by enforcing a neutral spine and engages your core, making the pushup of a full body exercise.
2. Squeeze Your Glutes
Your glutes are the one of biggest muscle groups in your body and often times the most inactive. By squeezing your glutes you will protect your lower back, improve posture, provide full body tension and help maintain a neutral spine.
3. Pack Your Elbows
A common tendency during pushups is to flare your elbows wide – a mistake and can lead to shoulder and rotator cuff issues. Instead, pack your elbows in towards your sides, trying to have less space between your armpits. “Stack” your joints, with your hands under your elbows, and your elbows under your shoulders. This will improve long-term shoulder health and recruit your triceps and lats more. Having joints in line also creates better range of motion in the shoulders and chest.
4. Grip The Floor
Instead of having your fingers together and pointing straight up, try this instead: Change your hand position so your thumbs are facing each other. Next open your fingers and grip the floor. This immediately creates more full body tension, tightens the lats and triceps and helps engage more upper back muscles.
5. Push The Ground Away From You
Instead of pushing yourself off the ground, think of pushing the floor away from you. This force production translates into full body tension and creates a bracing effect throughout the whole body. By pushing the ground away from you, you’ll use more muscles being engaged, making the push up more of a full body exercise.