Jeff Cavaliere, founder of ATHLEANX.com, discusses the proper form and technique for performing pushups and bench presses. He emphasizes the importance of maintaining proper body positioning, including:
1. Keeping the head and neck in a neutral position, avoiding tilting or bending.
2. Un-shrugging the shoulders, keeping them down and back.
3. Engaging the upper back to create stability and tightness.
4. Activating the glutes to generate force and maintain proper body positioning.
5. Keeping the elbows close to the body, avoiding flaring or drifting upwards.
6. Maintaining a stable bar path, or in the case of pushups, a stable body path.
7. Pausing briefly at the bottom of the movement to ensure control and avoid momentum.
By following these tips, individuals can improve their form, reduce the risk of injury, and get the most out of their workouts. Cavaliere also emphasizes the importance of paying attention to details and proper technique in all exercises, and encourages viewers to check out his website for more information and workout programs.
Here are the key facts extracted from the text:
1. The pushup is one of the most common exercises performed in the gym.
2. The pushup is also one of the most commonly mis-performed exercises.
3. The bench press and pushup are similar exercises, with the main difference being the use of a barbell versus bodyweight as resistance.
4. To perform a pushup correctly, the head and neck should be kept in a neutral position.
5. The chin should be tucked in to prevent neck strain and maintain proper form.
6. The shoulders should be "un-shrugged" and kept down, rather than pulled up or shrugged.
7. The shoulders should be together, but not tensed up or pulled towards the ears.
8. The upper back should be kept stable and tight, with the shoulder blades pulled together.
9. The glutes should be activated and contracted to provide additional strength and force.
10. The elbows should be kept in a position that allows for a straight bar path, or an angled path in the case of a pushup.
11. The elbows should not be allowed to drift too far upwards, as this can put strain on the shoulders.
12. The body should be kept in a straight line from head to heels during a pushup.
13. A brief pause should be taken at the bottom of a pushup or bench press to ensure that the muscles are doing the work, rather than momentum.
14. The bar path for a bench press should be angled, rather than straight up and down.
15. The body should be manipulated in space during a pushup to maintain a straight bar path.
16. The hands should be lined up along the lower chest line at the bottom of a pushup repetition.
17. The body should be allowed to drift back slightly as the pushup is completed, to maintain a straight bar path.
18. A subtle rocking component is involved in a pushup, to maintain the same mechanics as a bench press.