Need Help Improving Push-up Form

A

AnnShh

0
Hey guys,

I'm in Army ROTC and I've been able to get by for the past two years with my push up form, but this year is the big year following up to our evaluation next summer and I really need to improve my push up form, otherwise I am at risk for getting points deducted.

I am a female and I struggle with push ups in general. I tend to do wide arm push ups as that is the only way I am able to go down far enough (upper arms have to be parallel to the ground). The issue I have is that I tend to hollow my back and let it sink down. It just looks awkward. I need to use my upper body more I think. I suspect the problem is because my back and core are probably weak.

What's the best way to improve my form? I go to the gym 5 days a week but I don't think I'm doing the right exercises to really improve that problem. Any advice/suggestions greatly appreciated.
 
A great way to improve form is by using a resistance band. Here is a website that tells you exactly how to do it:
The great thing about using the band is that it helps you to keep your body straight as you can feel the tension of the band.
It would also be a good idea to strengthen your core muscles by doing some abdominal work, perhaps Pilates, Fit ball exercises and/or planks. The other muscle groups use during push-ups are your triceps, biceps, back and chest so any exercises which strengthen those muscles will help with your push ups too.
 
If you start doing core and back exercises that is really going to help your form. Also, force yourself to use perfect form (even if it's only for 1 pushup at a time) instead of continuing to do pushups with improper form.

Supermans are a great back workout that might help you.
 
To over come the physical barrier of Push ups. First you need to do sets. Example: 10 is your Max then do 5 push ups followed by a rest then do another 5 and repeat till doing 5 push ups becomes hard. Push Up Workout starts with PUK Performance: Push Up King. I built this program and try the regular routine.
 
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