Although many people think that push-ups work exclusively on chest and arm muscles, this exercise actually works primarily on spine, abdominal and hip stability. According to physical therapist Gray Cook, author of "Athletic Body in Balance", if you have a strong stable core in your torso and hips, you will be able to produce more strength and stamina in all exercises, including push-ups. By varying your movement patterns and initial position in a push-up, you can come up with dozens of different ways to do this exercise.
Hand and Leg Positions
Adjusting where you place your hands and feet can affect how you balance. Rodney Corn, co-founder of PTA Global, suggests that instead of putting your hands beneath your shoulders and your feet together, place your hands one hand-width wider than your shoulders, or directly below your chest. For variation, place your left hand slightly in front of your head, or closer toward your ribs. For your legs, you can put both feet wide apart or lift one foot 2 inches off the ground.
Add a Crawl
To diversify your workout, move your body after every push-up in various directions. Do one standard push-up, and then crawl one step forward on your hands and feet. Do another push-up, and repeat the pattern. Crawl to the side or turn your body to change directions. As you crawl, do not stick your buttocks up, and don't round your shoulders and back.
Planes of Motion
Do push-ups in different planes of motion, such as side to side and turning your torso. The standard push-up is moving in the sagittal plane, which is moving back and forth. To do a side push-up, start in the same position in the standard push-up, and move your left hand about 1 foot to the left of your left shoulder, and keep your right hand in place. Your torso should shift its weight to the left; do one push-up. Put your left hand back to starting position, and move your right hand out to your right. Alternate hand movement as you do this exercise.
To do a rotating push-up, do one regular push-up, and lift your right arm off the ground. Turn your torso and hip at the same time, using your left arm as support. Look up at your right hand, and bring your right arm down to starting position. Do another push-up, and repeat the pattern on your left arm.
Using Props
Use various tools to make your push-ups more or less challenging. If you cannot do a standard push-up, place your hands on a low table, stool or stackable aerobic steps to make it easier. Exercise physiologist Jason Karp in San Diego, California, recommends that you use a stability ball to do push-ups to engage your abdominal muscles. Put your hands or feet on the stability ball to do push-ups. Use other equipment such as a medicine ball, resistance bands, and a BOSU for more variety.
References
- "PTontheNet"; Weight Training Positions; Jason Karp; October 2008
- "IDEA Fitness Journal"; Creative Total Body Exercises; Rodney Corn; February 2010
- "Athletic Body in Balance"; Gray Cook; 2003
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