Approach perfect pushup training with the attitude that it involves multiple muscle groups and correct technique. Decide whether you are a beginner, intermediate or advanced exerciser. Plan about 15 minutes, four days a week of exercises, and you should see results in about four to six weeks.
Core Body
Every pushup needs a strong core body. Learn a basic plank exercise. Lie on your stomach with your elbows directly under your shoulders. Keep your forearms and palms flat. Be on the balls of your feet. Tilt your pelvis down toward the mat and squeeze your buttocks. Lift your belly button up toward your spine and your legs off the mat. Hold this position while you inhale and exhale two times. Gradually increase your hold time. Repeat five to 10 times. Remember, body position can slack as you fatigue. Keep vigil on your core position. Progress to a plank on your hands or use a stability ball under your thighs, shins ankles or feet.
Beginners
Strength is usually the challenge for beginners. Make some modifications for success. Start with a wall pushup. It may seem too easy so do 20 to 30. Keep your core plank position throughout. Make it progressively harder by changing from the wall to the cabinet or bed corner. Add a stability ball under your thighs and keep your plank position correct. This will help you strengthen another angle of your chest and shoulder muscles.
Try a "negative" pushup. Get in a pushup position on the floor and resist gravity as you slowly lower yourself to your tummy. No sagging! Inhale before you start and slowly exhale as you lower gradually down. Count from 10 down to one as you go. Repeat five to 10 times. Do them all and get better faster.
Intermediate
Start by doing as many correct pushups as you can. Inhale down; exhale up. Go until you can't do any more. Rest for 30 seconds. Return to pushup position and try a "negative" or reverse pushup. Your focus is on resistance. You will be able to ask more of your muscles even though they have experienced muscle failure. Rest again, 30 seconds. Go to stability ball pushups. Choose a position on either your hips, thighs or shins. Keep a correct plank position. See how many pushups you can do and record the number. Next time, improve on that number. Do muscle failure exercises every other day.
Advanced
Work through the intermediate steps. Additionally, try these advanced pushup exercises featured in Pat Manocchia's book "Anatomy of Strength Training." Medicine ball pushups: Support one hand on top of a medicine ball and pushup 10 to 25 times. Increase this number as you get stronger. Towel flyes: Place a cloth or towel under each hand and ready yourself in pushup position. Slide the towels apart out to the sides and in again. Towel variations: slide one towel to a 12 o'clock or six o'clock position and back. Alternate hands sliding each in a clockwise circle. Use a stability ball and two sturdy dumbbells. In plank position, place feet on the stability ball. Grip a dumbbell in each hand. Lower your pushup down as low as you can and back up. Work to muscle failure with each exercise. Count your reps. Measure your progress.
References
- "Anatomy of Strength Training"; Pat Manocchia; 2010
- "Y.M.C.A. Personal Training Manual"; YMCA of the USA; 2006
- "Women's Strength Training Anatomy"; Frederic Delavier; 2003
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