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.

Modifications

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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