Pushups are a great way to build strength and improve muscle definition. Pushups will work your arm, chest and shoulder muscles all in one exercise. The key to building strength with pushups is correct form. It is more important to do perfect pushups then it is to do many pushups. Concentrate on getting your form down pat before you worry about how many repetitions you can perform.
Modified Pushup
Place your hands on the ground slightly wider than shoulder-width apart with your fingers widespread and your knees on the ground. Keep your body completely straight from shoulder to knee through the entire exercise. Lower your upper body down until your arms go just slightly past a 90-degree angle. Push back up to the starting position. In order to protect your back muscles, keep your abdominal muscles pulled in toward your spine.
Traditional Pushup
Do not move on to a traditional pushup position until you can easily perform three sets of 10 to 12 pushups in the modified pushup position. When you are ready, assume the modified pushup position, but come up off your knees onto the balls of your feet. Make sure your body forms a perfectly straight line from shoulders to heels. Do not allow your hips to pike up or your belly to sway down to the ground. Move slowly through each pushup. Remember that form is more important than the number of repetitions.
Different Hand Positions
One way to build strength with pushups is to vary your hand position. Traditional pushups can cause some pain in the wrist prohibiting you from doing enough repetitions to work your muscles to fatigue. Try doing a knuckle pushup instead. Simply make a fist and place your knuckles on the ground instead of the palms of your hands. If traditional pushups are not difficult enough for you, try diamond pushups. Bring your hands close together so that your pointer fingers and thumbs touch in the shape of a diamond. Remember to keep your body straight regardless of the hand position you choose.
Stability Ball Pushups
Using a stability ball for pushups is a good way to adjust the difficulty level of your pushup to your individual strength level. Place the stability ball in front of you as you kneel on the ground. Lie over the ball as you place your hands on the ground on the other side and begin to walk your hands out. Make the pushup easier by keeping the ball under your hips. The further down the legs you rest the ball the more difficult the pushup will become. Regardless of the distance of your hands, keep your body straight from your shoulders to where the ball contacts your body.
Member Comments