Exercise of the Week - Pushups
Tuesday May 6, 2008
One thing my clients universally agree on is that pushups are hard, especially for my female clients. Pushups are a favorite of mine because they make my clients so miserable. Did I say that? I meant to say I like pushups because they work so many muscle groups: the chest, shoulders and arms as well as the abs, back and legs for stabilization. I also like that there are so many variations so, no matter what your fitness level is, you can find a pushup that works for you. Last, being able to push your own body weight off the floor is a useful skill to have, especially if you're a klutz like me.
Below, I'm listing my favorite pushup variations, from beginner to advanced, and I challenge you to try at least one version of pushups today:
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Pushups on the Knees: For this version, you're on your
knees with the back flat and the abs contracted. Being on your knees makes
the move easier than when you're on your toes.
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Modified BOSU Balance Trainer Pushup: This pushup is
shown using a BOSU, which adds a core challenge but also can make the move a
little easier, since your upper body is elevated. You can also do this on
a step or platform. |
Pushups: Traditional pushups are done on your hands and
toes, a real challenge for the upper body as well as the core. If you
having trouble doing full pushups, try keeping one knee down for support.
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Pushups on the ball: Decline pushups are more advanced
and placing your feet on a ball will add even more intensity. You can
always put the knees/thighs on the ball to make the move easier.
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Comments
its all about angles and variation. i usually do a set of regular.then a set of incline. then a set of declines. all in one seesion.
i got this barrel chest for a reason
I do scorpion, close grip (sometimes called triangle), and a hole bunch more. They are always hard - but well worth it in balancing muscle groups. Moreover, my neck and upper back pain is almost nill.
How about some Walking Pushups - where you get in the plank(upright position of the pushup)extend one arm forward, pushup, extend the other arm forward past the other , while tippy-toeing forward with your feet to catch up with your lower body. Also - another nice one is Lateral Pushups on the ladder - face the extended ladder laterally - put one hand in the first space between rungs and the other hand in the next - pushup, walk laterally with your hands and tippy-toe with your feet to the next set of spaces - pushup, and continue laterally. I just tried and bought a set of those pushup handles that rotate with your arms - I like them.
as with any exercise you need a wide varitity of push up. look at hindu push ups
push ups have always been difficult for me.
I do not know how to position my upper body.
Where should I place my hands, shoulders, elbows?
After alot of work after shoulder injury I was able to master a pushup with my hands close in and my elbows facing back. Anything else and I just collapse.
Please advise.
Ah ha! Finally, a personal trainer admitting to enjoying making their clients miserable! LOL.