{"id":13786,"date":"2015-02-01T06:05:27","date_gmt":"2015-02-01T11:05:27","guid":{"rendered":"http:\/\/www.gayfriendschat.com\/socialblog\/shape-up-heres-how-to-do-the-perfect-pushup\/"},"modified":"2015-02-01T06:05:27","modified_gmt":"2015-02-01T11:05:27","slug":"shape-up-heres-how-to-do-the-perfect-pushup","status":"publish","type":"post","link":"https:\/\/www.gayfriendschat.com\/socialblog\/shape-up-heres-how-to-do-the-perfect-pushup\/","title":{"rendered":"Shape Up! Here\u2019s How To Do The Perfect Pushup"},"content":{"rendered":"<p><b>Shape Up! Here\u2019s How To Do The Perfect Pushup<\/b><\/p>\n<p><a href=\"http:\/\/queerty-prodweb.s3.amazonaws.com\/wp\/docs\/2015\/02\/10928857_10204547381958200_2218056935823768284_n.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/queerty-prodweb.s3.amazonaws.com\/wp\/docs\/2015\/02\/10928857_10204547381958200_2218056935823768284_n-360x280.jpg\" alt=\"10928857_10204547381958200_2218056935823768284_n\" width=\"360\" height=\"280\"><\/a>Push and pull.&nbsp;In life, we are constantly going through these two motions.&nbsp;As far as fitness is concerned, the same rules apply.&nbsp;Today, we are deconstructing the pushup in order to achieve perfect form.<\/p>\n<p><span>For perfect pushup form, there are three steps.<span>&nbsp; <\/span>We start with a basic plank.<span>&nbsp;<\/span>Hold yourself in plank position, on your forearms and toes.<span>&nbsp;<\/span>Your elbows are aligned directly underneath your shoulders, and your hips are held and maintained at the same height as your head.<span>&nbsp;<\/span>Engage your glutes, thighs and<span>&nbsp; <\/span>stomach.<span>&nbsp;<\/span>The trick is, work to hold these three parts &ldquo;ON&rdquo; as you breathe for three rounds of 60 seconds.<span>&nbsp;<\/span>Your muscles will want to flip &ldquo;OFF&rdquo; with each exhale.<span>&nbsp;<\/span>Maintain engagement throughout your inhales and exhales.<\/span><\/p>\n<p><span> Step two to achieving perfect pushup form is mastering the &ldquo;row.&rdquo;<span>&nbsp;<\/span>Grab a resistance band and hook it around anything stable enough to withstand you pulling on it, finding equal tension in each side of the band.<span>&nbsp;<\/span>Facing toward your point of attachment, set your feet at shoulder width and begin with your elbows extended.<span>&nbsp; <\/span>Execute the &ldquo;row&rdquo;\/pull motion by drawing your elbows back as far as you can (at belly button height) while simultaneously activating the muscles in your back and core.<span>&nbsp;<\/span>Make sure you&rsquo;re not overcompensating with your biceps or deltoids here&hellip; so if it means slowing down the tempo of your rows in order to achieve true activation of the muscles in your back, then do it.&nbsp;<\/span><\/p>\n<p><span> Step three to achieving perfect form is doing the pushup itself.<span>&nbsp;<\/span>We start with a perfect knee pushup &ndash; hands aligned directly underneath the shoulders, creating a &ldquo;diamond&rdquo; shape with your hands by very slightly turning out the fingers.<span>&nbsp;<\/span>Your hips are tucked forward and your core is engaged.<span>&nbsp;<\/span>Inhale as you lower your hips and chest to the floor while keeping your elbows close to the side of your body.<span>&nbsp;<\/span>Exhale and push all the way back to straight elbows.<span>&nbsp;<\/span>If this version is too easy, do the same thing on your feet instead of your knees.&nbsp;<\/span><\/p>\n<p><span>The trick is to not forget the components of steps one and two.<span>&nbsp;<\/span>In step one we focused on core stability, in step two we focused on back strength.<span>&nbsp;<\/span>These two elements are vital for a proper pushup, so here&rsquo;s your cue &ndash; as you inhale and lower down into your pushup, work to engage your core and back.<span>&nbsp;<\/span>Then as your exhale, you will push through your palms and back to the top.<span>&nbsp;<\/span>By engaging your back and core strength into your downward pushup, you will spare your deltoids from burning out prematurely, and will be able develop increased total body strength.&nbsp;<\/span><\/p>\n<p><span>So the next time you drop and give 20, remember that the &ldquo;pull&rdquo; is just as important as the &ldquo;push&rdquo; in achieving the perfect pushup.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"http:\/\/www.phoenixeffectbootcamp.com\/\" target=\"_blank\">The Phoenix Effect<\/a>,&nbsp;<em>a metabolic bootcamp that&nbsp;gets you in shape fast, is offered exclusively at Mansion Fitness,&nbsp;7914 Santa Monica Blvd.,&nbsp;West Hollywood<\/em>.<\/p>\n<div>\n<a href=\"http:\/\/feeds.feedburner.com\/~ff\/queerty2?a=TdTMUHe3mMA:Vg960_YnPFQ:yIl2AUoC8zA\"><img decoding=\"async\" src=\"http:\/\/feeds.feedburner.com\/~ff\/queerty2?d=yIl2AUoC8zA\" border=\"0\"><\/a> <a href=\"http:\/\/feeds.feedburner.com\/~ff\/queerty2?a=TdTMUHe3mMA:Vg960_YnPFQ:dnMXMwOfBR0\"><img decoding=\"async\" src=\"http:\/\/feeds.feedburner.com\/~ff\/queerty2?d=dnMXMwOfBR0\" border=\"0\"><\/a>\n<\/div>\n<p>Jeremy Kinser<\/p>\n<p><a href=\"http:\/\/feedproxy.google.com\/~r\/queerty2\/~3\/TdTMUHe3mMA\/shape-up-heres-how-to-do-the-perfect-pushup-20150201\" class=\"autohyperlink\">feedproxy.google.com\/~r\/queerty2\/~3\/TdTMUHe3mMA\/shape-up-heres-how-to-do-the-perfect-pushup-20150201<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Shape Up! Here\u2019s How To Do The Perfect Pushup Push and pull.&nbsp;In life, we are constantly going through these two motions.&nbsp;As far as fitness is concerned, the same rules apply.&nbsp;Today, we are deconstructing the pushup in order to achieve perfect form. For perfect pushup form, there are three steps.&nbsp; We start with a basic plank.&nbsp;Hold &hellip; <a href=\"https:\/\/www.gayfriendschat.com\/socialblog\/shape-up-heres-how-to-do-the-perfect-pushup\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Shape Up! Here\u2019s How To Do The Perfect Pushup<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":2466,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[107],"tags":[],"class_list":["post-13786","post","type-post","status-publish","format-standard","hentry","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Shape Up! 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Here\u2019s How To Do The Perfect Pushup &rarr;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.gayfriendschat.com\/socialblog\/shape-up-heres-how-to-do-the-perfect-pushup\/\" \/>\n<meta property=\"og:site_name\" content=\"GAYFRIENDSCHAT.com\" \/>\n<meta property=\"article:published_time\" content=\"2015-02-01T11:05:27+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/queerty-prodweb.s3.amazonaws.com\/wp\/docs\/2015\/02\/10928857_10204547381958200_2218056935823768284_n-360x280.jpg\" \/>\n<meta name=\"author\" content=\"GayFriendschat.com\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@gayfriendschat\" \/>\n<meta name=\"twitter:site\" content=\"@gayfriendschat\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"GayFriendschat.com\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.gayfriendschat.com\\\/socialblog\\\/shape-up-heres-how-to-do-the-perfect-pushup\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.gayfriendschat.com\\\/socialblog\\\/shape-up-heres-how-to-do-the-perfect-pushup\\\/\"},\"author\":{\"name\":\"GayFriendschat.com\",\"@id\":\"https:\\\/\\\/www.gayfriendschat.com\\\/socialblog\\\/#\\\/schema\\\/person\\\/181913201d50f65b9bba7437f822a17f\"},\"headline\":\"Shape Up! 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