The Akron Legal News

Login | March 28, 2024

Push up -- the basics

PETE GLADDEN
Pete’s World

Published: December 10, 2018

I’m going to guess that most of you have not done a push-up in a long, long time, maybe since grade school? And I’m also going to be presumptuous enough to assume that some of you don’t do push-ups because you don’t like them, or maybe because you can’t do them properly? And finally, I’m going to go out on a limb and presume that your chest workouts typically entail bench pressing with barbells and dumbbells, and/or various types of chest pressing machines?

That’s a whole lot of presuming on my part…but I bet a fair number of hands have been raised to affirm at least one of those queries. And that’s too bad, because the push-up is another one of those exercises that should be included in your regular exercise rotation.

Now despite the fact that this exercise is actually one of the easiest exercise movements to perform, it still manages to activate just about every muscle in your body. That fact alone should persuade you to insert the push-up into your exercise repertoire. But if you’re still unpersuaded, then let me give you a few more tidbits to chew on.

Though the push-up is considered a chest exercise, it’s also a great exercise for the stretching out the biceps and upper back muscles - back muscles are stretched during the lowering phase, while biceps are stretched during the pushing phase. And this stretching action helps to improve flexibility, which in turn can aid in injury prevention.

Since the push-up is a multi-muscle group activity, the heart works harder to supply O2 to all those muscles, which means this exercise is aerobic in nature. Not only that, but since all those muscle groups are activated there’s a higher production of HGH (human growth hormone). This increase in HGH is responsible for muscle growth - and an increase in lean muscle tissue leads to an increase in metabolic rate.

And finally, push-ups are an excellent way to protect the integrity of the shoulder capsule - especially important to older individuals - because all those stabilizing muscles surrounding the rotator cuff are stretched and strengthened.

So over the years I’ve worked with both male and female clients who I’ve had to wean off a high-tech diet of chest exercises consisting of weights and machines, and guide onto a low-tech diet of push-ups…specifically to reap all the benefits I’ve just sited above. So let’s start from the start in today’s column, and go over the proper execution of the traditional push-up.

Before engaging in a push-up routine - or any resistance routine for that matter - make sure to do a quick 10-minute warm-up (light jogging, jumping jacks or other multi-muscle group aerobic exercise).

I prefer warming up for push-ups with exercises like jumping jacks or jogging because they promote more blood flow into the shoulder, arm and chest muscles than an activity like cycling, which involves predominantly lower torso muscles.

Now to perform a traditional push-up, begin in a high plank position with hands flat on the floor and directly under the shoulders. Shoulders, elbows and hands should appear to be stacked one atop the other.

Position the feet hip-width apart, stay up on the toes, and make sure the legs are rigid in order to stabilize the lower extremities. Tighten abs, engage glutes and hamstrings, and flatten your back such that a straight line could connect shoulder, hip and knee. This assures that your entire body is neutral and aligned.

Begin lowering your body by allowing your elbows to flare out about 45 degrees from your body (not T’d out or snugly tucked to your sides) until your chest touches or nearly touches the floor.

Throughout this downward phase keep the back flat and eyes focused straight ahead. Make sure not to drop or bubble (stick out) the butt during the descent. The body should remain just as straight as it was during the initial stance.

Keeping the abs tight, exhale and press through your hands as you push back to the starting position. Okay, that’s one quality rep.

Complete as many reps as you can until you start to feel your form falter, then you’re done for that set. Try three to four sets, all with good form and add one rep/set/week.

Next week I’ll be covering my favorite push-up variations.


[Back]