An offshoot of the myth that strength training isn't fit for women is the notion that pushups are meant for men only or are bad for women to do. The truth, however, is quite the opposite. Along with a variety of other strength exercises, pushups can provide tremendous benefits to women of all shapes, sizes and fitness levels.
Obstacles
One potential reason behind the development of the myth is the fact that pushups are simply more difficult for many women to complete. According to "The New York Times" health writer Tara Parker-Pope, women naturally have higher percentages of body fat, less lean muscle mass and less strength per unit of body weight than men do. Since pushups are a strength-based exercise, women who aren't in top shape may not be able to complete many.
Benefits
However, simply because an exercise presents a greater obstacle to women does not make it negative. "When it comes to strength training, anything that is considered a healthy practice for men is also healthy for women," states the Women's Heart Foundation. In fact, pushups are a fantastic way to build and develop the upper-body muscles with which many women struggle. Parker-Pope notes that in addition to working the arms, pushups serve as a full-body exercise because they challenge the chest, hips, abs and legs too.
Form
According to the U.S. Navy, the proper form for a pushup involves keeping a straight line at all times between your head and your heels and elevating your upper body between your hands and toes. Palms should be on the floor just below your shoulders or slightly wider than shoulder width. When you lower your body, your elbows should bend to at least 90 degrees, allowing your upper arms to be parallel with the floor, before you push back up. For some women, however, pushups are impossible using proper form. If you're still developing upper-body strength, ExRx.net suggests using a modification and doing the exercise from your knees, lifting and lowering the body in a straight line from the knees upward.
Considerations
All exercises, including the pushup, can pose some physical risk. If women follow incorrect form while doing pushups or attempt them while dealing with an injury, they may experience pain or put too much stress on muscles and joints, despite the exercise's many benefits. Thus, before you begin a workout regimen that involves pushups, speak with your doctor to get approval, and always place a high priority on your own safety and health.
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