Nail perfect full pushups like Sanya Malhotra; here’s how

Consistency is vital in fitness and it shows in whatever you are trying to achieve. Bearing witness to it is none other than actor Sanya Malhotra who has aced toe pushups. Sharing a glimpse of the Sam Bahadur actor’s successful attempt, her fitness trainer Tridev Pandey mentioned, “Kya hum itni khushi seh payenge?” @sanyamalhotra_ has spent months perfecting her pushup game and her hard work has clearly paid off! Keep it up”.

Taking inspiration, we decided to decode the art of how to ace toe pushups right and mindfully.

Performing pushups with proper form and mindfulness is crucial for maximising their benefits and preventing injuries.

Here’s a beginner’s guide from fitness expert Garima Goyal to ensure you’re doing pushups correctly.

*Set up your position – Start in a plank position with your hands placed slightly wider than shoulder-width apart. Your wrists should be aligned with your shoulders, and your body should form a straight line from head to heels.
*Engage your core – Activate your core muscles by drawing your navel toward your spine. This stabilises your body and helps maintain a straight line, preventing your lower back from sagging.
*Mindful breathing – Inhale as you lower your body towards the floor and exhale as you push back up. Focusing on your breath not only enhances mindfulness but also helps you maintain a steady rhythm.
*Elbows tucked in – Keep your elbows close to your body as you lower yourself. This protects your shoulder joints and engages the triceps and chest effectively. Avoid letting your elbows flare out to the sides.
*Chest to elbows – Lower your chest to a point where it is just above or lightly touching the ground. This ensures a full range of motion and activates the chest muscles fully. However, never compromise your form for depth.
*Head position – Maintain a neutral head position by looking at a spot on the floor about a foot in front of you. This aligns your spine and reduces strain on your neck.
*Mind-body connection – Focus on the muscle engagement throughout the movement. Visualise your chest and triceps working as you push up, and feel the tension in your core. This mind-body connection enhances the effectiveness of each repetition.
*Controlled movement – Perform pushups with control, avoiding rapid or jerky movements. This not only reduces the risk of injury but also maximises muscle activation and strength gains.
*Gradual progression – Start with a manageable number of pushups and gradually increase as your strength improves. Consistency is key, so aim for regular practice rather than pushing for maximum repetitions initially.
*Listen to your body – Pay attention to any discomfort or pain. If you experience pain, especially in your joints, reassess your form. It’s essential to differentiate between muscle fatigue and improper mechanics to avoid injuries.
*Rest and recovery – Allow your muscles to recover between pushup sessions. Overtraining can lead to fatigue and decreased performance. Aim for at least one day of rest between pushup workouts.
*Modify when needed – If full pushups are challenging initially, modify the exercise. “Perform inclined pushups by placing your hands on an elevated surface, such as a bench or step. This reduces the resistance and gradually builds strength,” said Goyal.
Consistent practice – Building strength and mastering pushups requires consistent practice. Incorporate pushups into your workout routine two to three times per week to see progress over time, said Goyal.

 

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Important considerations

Recognise that everyone starts at a different fitness level. “If standard pushups are challenging initially, don’t hesitate to modify the exercise. Adaptations ensure that you can tailor the exercise to your current abilities while working towards more advanced variations,” Goyal said.

By following these guidelines mindfully, you’ll not only perform pushups safely but also maximise the benefits for your chest, triceps, shoulders, and core muscles. Remember, quality over quantity is key in any exercise routine, Goyal mentioned.

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