Simple, strenuous and possible to do almost anywhere, pushups
are an almost universally known exercise and a mainstay of military, sport and
fitness training regimens. Pushups are a “basic, foundational movement,” said
James Whitener III, a strength and conditioning coach at Bethune-Cookman
University in Florida.
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Because it requires a cognizance of the body’s position from
head to toe, the exercise helps to develop something called kinesthetic
awareness — an understanding of how one’s body moves through space. This
awareness can help exercisers develop a sense of their body’s ability and
prepare them for “bigger, more complex movements,” such as dead lifts or
squats, he said.
But getting the most out of pushups requires good technique.
Here’s what you need to know.
What Makes Pushups Great
Pushups hone your chest, shoulders and arms — particularly the
deltoid, triceps and pectoral muscles — but they’re really a full body
movement. “We think of it as an upper body exercise, but it’s also working the
core muscles and building coordination as well,” Whitener said. Holding your
body in a rigid plank position while executing a pushup activates your core
muscles and can even require some work from your legs too.
“They’re very versatile, because they just target so many things
at once,” said Tessia De Mattos, a physical therapist and strength,
conditioning and performance rehabilitation coach at the Strength Athlete.
How to Do One
To start, get into a classic plank position with your palms on
the ground, arms slightly wider than shoulder-width apart and your palms about
even with your shoulders. Mastering regular planks is important, De Mattos
said, because “if you can’t do a full plank with proper form, you’re going to
have difficulty performing a full pushup.”
To ensure that you’re using good form, try filming yourself with
a smartphone, advised Hampton Liu, a personal trainer, fitness influencer and
founder of Hybrid Calisthenics.
Two common mistakes, De Mattos said, are letting your belly sag
or arching your lower back rather than keeping it aligned with the rest of your
body.
How Many?
How many repetitions you should do depends on your current
ability and your objectives. For the average person who is trying to get
healthier, fitter and stronger, the best approach is to aim for momentary
failure — the point of fatigue where you can’t complete another rep with good
form — rather than a specific number of repetitions, said Patroklos
Androulakis-Korakakis, a researcher at Solent University in England and
strength coach at StrongerByScience.com.
“By reaching momentary failure, or at least getting very close
to it, people can ensure that they’re getting a sufficient enough stimulus for
strength and hypertrophy adaptations,” he said.
If you can’t do more than a handful of repetitions before
reaching this point, you can try some of the easier variations below.
To Make Them Easier …
“There’s no reason to be ashamed if you can’t do a pushup.
Fitness is a journey and we all start somewhere,” Liu said in a video about
pushups. If you can’t yet do a pushup, “you can build up,” he added.
— Wall pushup: If you’re just starting out, Liu suggested trying
wall pushups. Stand facing a wall at arm’s length, and place your hands about
shoulder-width apart against it. Lean in until your face almost touches the
wall, then push back to your starting position. Do as many reps as you can, and
when this gets easy, you can progress to a kneeling pushup.
— Kneeling pushup: If you can’t quite do a standard pushup yet,
you can give yourself a bit of a boost by initiating the movement from a
kneeling position, which reduces the amount of load you’re putting on your
arms, shoulders and chest, De Mattos said.
To Make Them Harder …
As you become more proficient at doing pushups, you’ll need to
do more of them to reach the point of momentary failure. Performing exercises
to this point can maximize motor unit and muscle fiber recruitment,
Androulakis-Korakakis said, which in turn will stimulate adaptations and make
you stronger. Here are some ways to get you there.
— Raised leg pushup: Once you become adept at standard pushups,
you can increase the difficulty by starting the pushup movement with your feet
elevated above you, Liu said. Starting with a few books on the ground
underneath your feet should provide some noticeable difference, he said. From
there, you can try a short stool (maybe a foot off the ground) and then work up
to a chair or even a railing.
— Narrow (or diamond) pushup: These are a more difficult pushup
variation that you do by holding your hands together with your thumbs and
forefingers touching in a way that creates a diamond-shaped hole where your
hands come together. You can work your way up to these by simply moving your
hands a little closer together until that becomes easy, then moving them closer
and closer until eventually they finally touch, Liu said.
— Weighted pushup: When you can do sets of 10 pushups easily,
you can turn up the difficulty by placing a small weight plate on your back to
increase the weight you’re pushing. If you’re doing these at home and don’t
have weights, you can throw a few heavy books in a backpack and use that as a
weight, De Mattos said. The extra weight shouldn’t be so much that you can’t do
more than a couple, but should be enough to get you to the point of momentary
failure in about 10 reps or less.
— One armed pushup: These require excellent core strength to
keep your body in position as you push up with a single arm, Liu said. The trick
is to use your legs and core to keep your body stable as you push up with a
single arm. Spreading your feet farther apart can help you stabilize yourself
as you go.
There are lots of ways to do pushups, Liu said. “Find one you
can do, and work it.” As you get stronger you can progress to a harder version.
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