Drills for Skills: The Push Up
When you think of exercise, you think of the push up. Easily the most recognizable bit of training to the untrained eye, the push up is an important movement for anybody to master. The fact that it is always featured in cartoons, movies and training montages to prove strength should be enough to make you think twice about laughing when watching someone “drop and give me twenty!”
We’ve all seen the videos of people taking this already difficult exercise to the next level by clapping, using single fingers and knuckles as alternatives. But what exactly are they trying to achieve with this? What is the big deal with pushups anyway? What are they even good for?
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Here on the Drills for Skills series, that’s exactly the kind of questions we want asked, and to turn these answers into stone cold moves that only keep getting better and better.
So, what is a pushup? A pushup is a type of calisthenic exercise, which means that it only uses your own body weight to create resistance and work your own muscles. Other similar examples are chin ups or sit ups (more on that coming in some more future sports articles!)
This means that it is an easy exercise to access, as there is no equipment and very little space needed to start pumping them out. They are also an excellent entry into working out because they are only down with the help of pretty much the entire body!
“I’ve always believed that if you put in the work, the results will come.”
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Okay, now that you’ve got a good idea of what the push up is all about let's look at how to properly execute this famous exercise. Here is a step by step picture guide on perfect form to get the maximum amount of gains and strength from your hard work!
First, find a nice flat surface that you can lie down on with your body fully extended is possible. This will allow for any extra movements you might make. To start lie face down, with your legs fully extended.
Your toes should be the only point of contact between your lower half and the ground, make sure that they are pointed and sturdy. As for your upper body, make sure that your hands are face down on the ground as you fully extend your arms.
Secondly, in a slow and controlled motion, lower your chest towards the floor. Make sure you keep the same set up you had before and keep that core tight and engaged to help balance your body in motion! Holding this position, make sure that your back makes a straight line; taking care to make sure that your hips do not begin to sink towards the floor. Keep those shoulders locked!
Here are two key points to keep in mind in terms of hand placement. Width wise, your hands should be a little more than shoulder length apart. Height wise, it is important that they are mid chest height for best results. A hot tip most people don’t mention, keep your elbows at a 45-degree angle and bring more muscles into your movement for a more rounded workout!
Here is the big question, why is this important to me? You might be thinking “I don’t lift weights, think about muscles are not important to me, I need to stay lean and fast!”
Okay, so let’s have a look at how the push up translates to the most five most popular sports in North America and learn how we can make the most of our skills!
While the push up uses a variety of muscles, there are some main ones that do much of the work and benefit the most. These are the triceps, pectorals, deltoids and abdominals. All that is just a fancy way of saying your arms, chest, shoulders and stomach muscles are the main movers when executing a standard push up. Let's focus on this stuff and how that can take you game to the next level.
Look, we know that you know how to do this stuff. Let’s look at these skills when accounting for more power!
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“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”
Football: The Spiral Throw
Throwing a football means having good arm strength and a sturdy shoulder. This isn’t just for the quarterbacks out there; you never know when the special teams are going to have you been the central point of the trick play! To have optimal technique, hold the football by the with your hand on the grip closest to your body. Lock your shoulder, moving back only when ready to aim. Follow through with your movement to ensure the ball gets the maximum amount of moment!
Basketball: The Chest Pass
A strong chest pass is a fundamental. Inbound the rock to the teams best shooter to win the game on the dying moments. This requires arm and, you guessed it, chest strength! For optimal technique, keep your back straight using your shoulders as a guide, and cock your wrists. Using the same pushing motion as a push up, extend your arms as fast as you can. For more on basketball, check out our posts in strengthening your jump shot below!
Baseball: The Pitch
Yes, only pitchers need a strong pitch, but what about trying to get to second base from left outfield? Important stuff. For best results, incorporate shoulder rotation and arms when following through. As for that leg momentum? Keep it tight and controlled with ab strength.
Hockey: The Slapshot
Here’s how you clap more bombs from the blue line. Take into consideration the rotation your body takes from your starting position to your ending position. Use those stomach muscles to get a quick position change! For optimal technique, use your shoulder strength to steady yourself, and your arms to follow through on the movement
Soccer: The Throw In
Turn those simple throw ins into a full-on goal scoring opportunity by aiming to hit the six-yard box! For optimal results, use your shoulders and fully extend your arms when throwing the ball. Keep that form all the way through for the full range of motion!
“No matter who you are, we’re creatures of habit. The better your habits are, the better they will be in pressure situations.”
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