So before #100aDayUntil100k was a thing, I was trying to do 50 #pushups per day, but kept failing just due to time management throughout the day (and, no, couldn't just pump out 50 all at once before bed).
So instead I've been aiming for 1 set of 10 every hour that I'm awake (so, ideally, ~160/day). Gets me up from my computer and gets the blood pumping more often.
REALLY enjoying this approach, even if I miss a few hours.
A good #pushup:
* Back completely STRAIGHT throughout. No arching up as you push. You're not a f'n seal.
* Zero butt / hip movement. Your entire body should be a flat board.
* Arms should be vertical, hands directly below your shoulders. You'll put too much torque on your back if your hands are forward.
* FULL DEPTH drop, you f'n slackers*! Chin or chest contact with the floor on every rep.
* Muscle it down w/control; no speed dropping.
* Can add a bit of explosiveness to the push upwards, but ONLY if you can do it while maintaining back/body position discipline.
* Finish the upward position to at least neutral shoulder blade depth (your spine shouldn't be sinking below your shoulder blades). Bonus if you push your spine up past your shoulder blades (but don't compromise the straight back).
* Hand + elbow position changes which muscles you're working (more below).
https://v.nostr.build/OJ9O.mp4
I have some unpredictable shoulder issues. So I keep my hands right at my armpits and my elbows tucked tight against my body. This offers the most stability.
Elbows winged out at 45° engages more chest/pec muscle but is less stable for your shoulders.
Wider hands puts even more on the pecs, turns it into a bench press action.
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*(I've seen PE classes use these plastic chest guides to stop the kids' push up depth to a 90° elbow bend. F'n ATROCIOUS!)
