By Pyc Fitness
©2004-2008
Pushups aren't just for buff trainees; they are a great upper body workout that uses the body's own weight to build a sound fitness foundation.
They promote strength, balance and stability by developing several key muscles including the pectorals in the chest, the deltoids or shoulder muscles, the scapular muscles and rotator cuff, the triceps in the back of the upper arm, and the upper back muscles.
Pushups demand stability and body control and improve your overall body strength, as well as improve your posture and range of motion in the upper body.
There are many modifications to make pushups possible no matter what your age or fitness level. (If you have upper body limitations due to injuries, consult your physician before trying anything new.)
Start wherever you feel comfortable in the progression, focusing on form and good range of motion. You can also try doing two sets of the harder ones, and finish up with a set of easier ones. When you are able to perform 10-15 reps of the easier pushups, you can move to the next level. If you really want to get better at doing pushups, do a few everyday, and gradually increase the number you do each day.
Strict form will help maintain shoulder health, so I recommend maintaining that 90 degree bend at the elbows. Deeper pushups can stretch the shoulder capsule and put strain on the joint, which can sometimes be painful. If you have healthy shoulders and have never had any discomfort in that area, you can go deeper if you wish. Focus on keeping the body in a straight line without allowing that derriere to sink down or pike up. Hand placement is directly below and slightly wider than your shoulders, but you can challenge yourself more by experimenting with different placement.
Wall pushups: Stand facing the wall. The further away from the wall, the harder the pushup will be. Place palms on the wall just below your shoulders, and a bit wider than the shoulders. Keep body in a straight line and lean toward the wall by bending arms, then straight.
Counter Pushups: Work into a full pushup by decreasing the depth over time. For example, you can begin by using a counter, then a bench, a step, then eventually the floor. Another option is using the staircase, beginning on the fifth or sixth step.
Knee Pushup: Kneel on the floor with a mat or towel under your knees, then cross your feet behind you.
Full Pushup: Plank position on hands and toes, keeping your body straight throughout the entire movement.
Tricep Pushups: Hands are narrow, and close to your ribcage as you bend. Elbows should stay close without flaring.
Incline Pushup: Feet can be placed on a bench or a stability ball for an extra challenge.
Plyo Pushups: Push off the ground with force and high enough to clap in the air.
One Arm pushups: Place one hand behind your back and spread feet wider to get your balance.
Handstand pushups: Use progressively higher elevations by placing your feet against the wall.
Challenge yourself and be prepared for a strong, toned, upper body in a few weeks of a committed pushup program.
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