The push up is a basic but effective exercise that does not require any equipment. To achieve results and avoid injury, good form is paramount when performing a push up. You can incorporate the exercise into practically any workout aimed at strength development. Speak with your doctor before beginning any type of exercise regimen.
Form
The push up is one of the most basic and effective strength training exercise. When executed with proper form, push ups engage the pectorals, shoulders and triceps through body weight resistance. While your core abdominal muscles are not specifically worked, they are key to maintaining good form. Engage your core throughout a push up to keep your body on an even plane. Your upper and lower body should never form an angle during a push up. The contracted abdominals keep your pelvis tucked forward and lower back concave rather than jutting outward.
Injury
As with any exercise, the push up can cause soreness, sprains or injuries. In general, push up-related injuries affect the wrists, shoulders or back. It is very unlikely that any abdominal or oblique muscles around your midsection would be pulled or injured during a push up. The form the body takes during a push up doesn't engage the abdominals or obliques in a manner that would cause them to be pulled. The core is merely engaged during a push up to maintain form, which does not place much strain on these muscles.
Variation
If a traditional push up is too strenuous on your wrists, or simply too difficult to execute, you can perform a modified version of the exercise. Instead of stretching out your legs behind you and supporting your body weight with your hands and feet, bring your knees to the ground. Your thighs should align with your upper body on an even plane. Point your lower legs into the air at a 90-degree angle and cross your ankles. Keep your core contracted to maintain your body's plank-like form.
Pushup Workout
The push up is an effective exercise you can incorporate into nearly any strength training workout. Many use the push up as a warm up before performing mass-building exercises, such as the bench press. A push-up routine of two to three sets of eight to 10 repetitions complements workouts with at least five different exercises. If your workout has fewer exercises, try to perform more push ups by increasing the number of sets, repetitions or both. Naturally, the number of push ups you can perform is dependent on your fitness level, and you shouldn't try to do too many if you're just starting out.
Member Comments