BURN Personal Training 101: Strength Training - Getting More Results with Pushups!
Serious gym enthusiasts often see “lowly” pushups as a missed workout alternative, or something they can do on vacation or right before they hit the beach. In reality, there are many variations of the basic pushup that makes them a great exercise for everybody from an 80 year old female beginner, to an Olympia contender. You just need to understand the “modifications”.
The first… basic pushup form!
Every variation of the pushup MUST be performed correctly to get the most out of it and to avoid injury. Never arch upward in an “A”, or sag downward into a “U”. You should be able to draw a straight line from your heels, through your hips, to your shoulders, and even through your ears. Flatten the body out like a plank. If you cannot hold this perfect plank position for a full set, reduce the intensity of the exercise, and work on training your core more.
Variations for difficulty/intensity… Many trainers teach “girl” pushups, with the knees on the floor as an easier alternative to traditional pushups on your toes. I disagree! By dropping to your toes, you lose much of the anterior chain stabilization (planked core training) effect of a pushup! Instead of dropping to your knees, raise your hands! If you simply do the pushup on an incline, with your hands on a bench, on a low bar, step, or pair of chairs… it gets easier. The higher your hands are in relation to your toes, the more of your body weight is transferred away from the hands. My age 80+ clients can do 20 pushups with their hands on a bar set in a squat rack 3-4 feet off the floor. I can increase the intensity by dropping the bar 3-4” to the next set of hooks. If you’re training at home, start with the kitchen counter-top, work down to a pair of kitchen stairs, down to a low step, and eventually to the floor. So what happens when pushups get “too easy” on the floor? Raise your feet!
For my advanced readers… The next time you’re in the gym, start with a set of heavy barbell or dumbbell presses. As soon as you finish your set, flip over to a pushup position with your hands on the floor and toes on the bench. Go to failure there, and then drop your toes to the floor. Go to failure with your toes on the floor, and then switch around to hands on the bench, and toes on the floor… Good luck getting 3 reps!
Hand positioning can also be adjusted. Try a set with your hands out as wide as you can stand, chest all the way to the floor or bar. Then after a short rest, switch to placing your hands directly under your shoulders, and rotating your elbows in to right at your sides. Alternate sets…
Extreme variations involve diamond pushups, dive-bomber pushups, deep range of motion pushups between two benches, and plyometric clap-pushups. I’ve even done pushups with weight on my back, or my training partner pushing down during the eccentric (lowering) phase!
Don’t neglect the versatile and effective pushup the next time your training your chest and triceps, for a variety switch, as an accessory or drop-set, or as a stand-alone super-functional workout with every variation!
For more FRESH ideas on how to maximize results in minimum time… both minutes and months… give us a call at BURN Fitness Training.
Serious gym enthusiasts often see “lowly” pushups as a missed workout alternative, or something they can do on vacation or right before they hit the beach. In reality, there are many variations of the basic pushup that makes them a great exercise for everybody from an 80 year old female beginner, to an Olympia contender. You just need to understand the “modifications”.
The first… basic pushup form!
Every variation of the pushup MUST be performed correctly to get the most out of it and to avoid injury. Never arch upward in an “A”, or sag downward into a “U”. You should be able to draw a straight line from your heels, through your hips, to your shoulders, and even through your ears. Flatten the body out like a plank. If you cannot hold this perfect plank position for a full set, reduce the intensity of the exercise, and work on training your core more.
Variations for difficulty/intensity… Many trainers teach “girl” pushups, with the knees on the floor as an easier alternative to traditional pushups on your toes. I disagree! By dropping to your toes, you lose much of the anterior chain stabilization (planked core training) effect of a pushup! Instead of dropping to your knees, raise your hands! If you simply do the pushup on an incline, with your hands on a bench, on a low bar, step, or pair of chairs… it gets easier. The higher your hands are in relation to your toes, the more of your body weight is transferred away from the hands. My age 80+ clients can do 20 pushups with their hands on a bar set in a squat rack 3-4 feet off the floor. I can increase the intensity by dropping the bar 3-4” to the next set of hooks. If you’re training at home, start with the kitchen counter-top, work down to a pair of kitchen stairs, down to a low step, and eventually to the floor. So what happens when pushups get “too easy” on the floor? Raise your feet!
For my advanced readers… The next time you’re in the gym, start with a set of heavy barbell or dumbbell presses. As soon as you finish your set, flip over to a pushup position with your hands on the floor and toes on the bench. Go to failure there, and then drop your toes to the floor. Go to failure with your toes on the floor, and then switch around to hands on the bench, and toes on the floor… Good luck getting 3 reps!
Hand positioning can also be adjusted. Try a set with your hands out as wide as you can stand, chest all the way to the floor or bar. Then after a short rest, switch to placing your hands directly under your shoulders, and rotating your elbows in to right at your sides. Alternate sets…
Extreme variations involve diamond pushups, dive-bomber pushups, deep range of motion pushups between two benches, and plyometric clap-pushups. I’ve even done pushups with weight on my back, or my training partner pushing down during the eccentric (lowering) phase!
Don’t neglect the versatile and effective pushup the next time your training your chest and triceps, for a variety switch, as an accessory or drop-set, or as a stand-alone super-functional workout with every variation!
For more FRESH ideas on how to maximize results in minimum time… both minutes and months… give us a call at BURN Fitness Training.