Recently I stumbled upon this video that made me rethink and improve my push-up game.
Here’s the checklist:
Mistake #1: Not applying Full Range of Motion Solution: Get all the way down (chest touches the floor), and all the way up. Don’t just do half push-ups like most people. Do full ones!
Mistake #2: Flaring your elbows out too wide Solution: Tuck your elbows in as close to the body as possible.
Mistake #3: Not keeping a straight spine Solution: Keep a proper and firm plank position.
Mistake #4: Going too fast Solution: Go slow and do each repetition properly.
Mistake #5: Not breathing properly Solution: Breathe in through your nose as you go down. As you go up, breathe out in a steady stream through your mouth.
Mistake #6: Not progressing with the movement Solution: When you can’t do full push-ups yet, do them on your knees, but still applying all things above (especially, keeping a straight posture). When regular push-ups stop being hard, you can do weighted ones (e.g. putting a weight plate on your back) or plyo pushups (e.g. clapping your hands in between reps) or one-handed ones.
Prolonged sitting increases the risk of multiple health conditions. Sitting is so normal for us that we seldom question it. I know I don’t.
I believe it’s useful to increase awareness and help battle our cultural sitting obsession. Here are some ideas:
Read while standing I’ve recently started to read in a standing position. And I quite like it. I just put the book (or iPad) on a cleared shelf and read. Why haven’t I thought of this sooner?
Move every hour Research has shown that moving 2–3 minutes at regular intervals lessens the harmful effects of inactivity. My Oura Ring sends me a push notification each hour if I don’t move. I receive many of those notifications! (Which has increased my awareness of this problem.)
Get a standing or treadmill desk You can get a standing or even a treadmill desk. I’ve never used one, but I’d love to try it.
Take a walk with an audiobook This is one of my favorite activities. You are outside, you move, and you learn.
Do a 7 minute workout in the morning Most of us don’t move enough. There is no excuse for not doing a 4 min Tabata or 7 minute workout in the morning. You can do it anywhere, even in your underwear…
Earn your play time Love to play an occasional game or surf social media? Then earn it! Do a set of squats, pushups or burpees before you are allowed to indulge. Recently, I got addicted to a new game, and after each 5-10 min round I did a set. “Getting fit by gaming”, it’s a whole new mindset. It felt pretty awesome.