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Check out our blog for at-home workouts you can do whenever you want, wherever you want! These workouts offer options for all fitness levels. Please remember before you start any exercise program, consult with your physician especially if you have a chronic disease or condition, are pregnant, or are seeking medical treatment.

Wednesday, April 3, 2013

Wednesday Wisdom - "Perfect" Pushup Form

When did you first learn how to do a push up?  Was it in an elementary physical education class, the playground, or at your first organized sports practice?  Chances are, it was a long, long time ago.  Most of us have a little bit different body structure than we did back then so why not polish up your form to make the most out of your pushups!

Primary Muscles worked:  Chest, shoulders, triceps

Starting position:  palms-down on the floor, just outside the shoulders

Action:  lower your torso to the ground until your elbows form a 90 degree angle (YOU SHOULD BE A FIST AWAY FROM THE GROUND/FLOOR).   Keep your head facing forward (neck should align with the back in a straight line, engage your abdominal muscles by pulling them in towards the spine).  Push back up to beginning position.


Beginner - start by doing pushups against the wall if you are not strong enough for modified (knee) pushups.  Use the above form.  You can progress to a bench which will require you to push more of your body weight.

Modified Pushup (by the way, do NOT call these girl pushups!!) - drop knees to the ground, keep feet on the ground, and keep weight forward (do not lean back = cheating).  Use the same form listed in the action stage above. 

Advanced - keep your elbows close to your body for more resistance and make sure you drop down to a fist away from ground.  When you are ready, there are hundreds of advanced pushups you can do!! Have you heard of spiderman pushups?  One of my favorites :)

Tips:  please note it is better to modify your pushups until you are strong enough to go all the way down to a fist width away.  You will get stronger with the full range of motion.  Pushups on your toes but only going down 2 inches are NOT EFFECTIVE!!

If you are looking to increase the number of pushups you can do, we recommend the following app and/or website to help you.  It gives you a daily plan to reach a goal of being able to do 100 pushups.  How great would that make you feel?!!  Hundred pushup website or there is an app for iPhone and Android users.  


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