make the most of your workout - pushups
As we continue this series for the purpose of making the most of the effort we put into our strength training routine, we’re focusing on pushups, a classic and functional strength training exercise.WHY – Weightbearing exercises are essential at every age because they build bone density,and during the execution of pushups, the upper body is targeted. This is vital as we age because strong bones are healthy bones, and healthy bones are less likely to break when we experience a fall or accident. The primary muscle group that engages when we perform pushups in any position is the pectoralis muscle group, which consists of the major and minor pectoralis. Secondary muscles assist our pushups, and these are the triceps (back of the upper arm) and the anterior deltoids (front of the shoulder joint). The muscles of the core support the movement and contribute to proper alignment during the exercise. Another way to look at the importance of these muscles is to remember that the prime movers push away from the surface, and the secondary muscles enable us to press up out of a chair. Both are functional actions we need in our daily lives.
HOW – Proper form during pushups is very important to target the correct muscles and avoid muscle strain, particularly in the low back. To make the most of your workout, keep these tips in mind as you perfect your pushups:
- Place your hands beneath your shoulders with your palms pressed into the floor/wall.
- Isometrically rotate your hands out (this means there is no movement, but you've engaged muscles that would rotate your hands, if friction didn't keep your hands still). This ensures that your elbows don't flare out but stay closer to your ribs as you descend towards the floor/wall.
- For full position pushups, balance on your tiptoes with your feet hip width apart.
- For modified position pushups, balance on your knees with your knees slightly apart and bent so your feet are up in the air.
- Engage your abdominals and keep your body in a straight line from either your feet or your knees, all the way to your head.
PUSHUP VARIATIONS –
- Full Position with hands on the floor and balancing on your tiptoes.
- Modified Position with hands on the floor and balancing on your bent knees.
- Triceps Position, full or modified, with your hands narrower than shoulder-width apart.
- Elevated Position with hands on an elevated surface: wall, table, chair, step.
- Descending Position with hands on the floor and feet on a step or chair.
- Marching Plank Pushup, full or modified, place one forearm on the floor, then the other. Then place the first hand in the ready position to press up as you bring the second hand to the floor, returning to your start position.
by Amy Stafford
Panama City Beach, FL
Amy Stafford is the President of Body & Soul® Fitness, Certified Personal Trainer, ACE faculty and ACE Group Fitness Instructor. She is a leader in the fitness industry and is a popular speaker for women's events, retreats, fitness conferences. For information on booking Amy for your event or for an interview please email This email address is being protected from spambots. You need JavaScript enabled to view it.. Amy currently resides in the Panama City Beach, FL area and teaches virtually. 
