With the vast array of equipment available to work the muscles of the upper body, it is easy to stray away from the tried and true. Yet functional exercises that use only your bodyweight may serve you best during your daily activities. The pushup is a great exercise that you want to keep in your workout repertoire. Proper execution is the key to effectiveness and injury prevention.
Muscles Used in Pushups
Pushups work the total body and build core strength, incorporating muscles in the shoulders, chest, back, abdomen and legs. Pushups are also highly effective for toning the triceps, the muscle in the back of the upper arm that tends to turn to unsightly flab with disuse. However, good technique is key to fully engaging all the muscle groups involved in a way that is safe and effective.
Wrist and Shoulder Alignment
Placement of the hands is important in pushups because hand placement determines the angle at which the shoulder joint comes into play. For a classic pushup, begin face down on the floor and place the palms flat on the floor with the thumbs directly beneath the shoulder joint, fingers pointing forward. Exhale and push upward, extending the elbows but not "locking" or hyperextending the joint. In a slow and controlled fashion, inhale as you bend the elbows and lower toward the floor, stopping when the elbows are aligned with the ribs and upper arms are parallel to the floor. A common mistake is to free-fall in the downward phase, but doing so places enormous stress on the structures surrounding the shoulder joint.
Trunk and Leg Alignment
Correct trunk, leg and pelvic alignment during pushups is critical for protecting the back and maximizing effectiveness. In the face-down position, keep your legs together and flex your ankles so your weight rests on your toes and the balls of your feet. Engage the core muscles of the abdomen and low back, drawing the navel in toward the spine. Keep the pelvis in neutral alignment as you push up so that your body forms a solid plank from head to toe. Do not allow the hips to "tent." To align the neck, spot the floor about two feet in front of you. Do not allow the head to hang or the spine to sag.
Modifications and Variations
If you are not strong enough to do a full-body pushup, modify by using the kitchen counter. Begin with your chest touching the counter, hands on the counter with thumbs beneath the shoulder joint. Place feet far enough behind you to form a plank with straight hips and a neutral pelvis. Balance on the toes and the balls of the feet and proceed as with floor pushups. Another modification is to rest the weight on the knees instead of the feet. Just take care to neutralize the pelvis so as not to "tent" the hips. To focus more on triceps, place the hands beneath the chest and form a triangle with the thumbs and index fingers. This is a more advanced move, and should not be attempted until after you have mastered a classic full-body pushup.
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