The Power of Pushups

            The pushup is the most versatile exercise that should be incorporated into your workout program.  It can be altered in a variety of ways to accommodate the beginner as well as the advanced athlete. Pushups can be done just about anywhere, requires little to no equipment and provides a great workout for your upper body. 

            In order to maximize the effectiveness of a pushup, you want to use perfect form. For the standard pushup, (the one we all learnt in school) start by placing your hands a little bit further than your shoulders while laying on the floor. Push yourself into the up position in a slow and controlled manner. In the up position, make sure that your body is in good alignment. Your body should be in a straight line from your heel to your head. Don’t let your butt raise too high or your back arch. Breathe in on the way down and out on the way up.

            This type of pushup can be too difficult for some. If so, you can vary the intensity by doing them with your knees on the ground. If knee pushups are still too hard for you, then start by doing both the up and down phases on their own. Start in the up position and hold it for as long as possible. Then lower yourself to the down position and repeat. You’ll find that with time you will be able to move on to normal pushups.

            If you are looking for explosive power, you can challenge yourself with the more difficult variety of pushups. You can do clap pushups that force you to use a great deal of energy to gain the momentum to raise off of the ground and clap before going into the downward phase of the pushup. Still want more of a challenge? Move on to side to side pushups. Grab a medicine ball, step or a BOSU and start with one hand on the floor and the other hand elevated on the object. Lower yourself and as you go into the up phase, bring your hands together on the object. Then bring the other hand off of the object and onto the floor. Go into the down phase and repeat.

            Make sure that you focus on keeping your abdominals tight throughout the pushup. Pushups provide an  excellent core workout and can add a great challenge and excitement to an otherwise normal workout.

            There are many variations that can be added to your routine, no matter what your fitness level is. If you can’t do pushups, start by setting the goal of one pushup per workout. Challenge yourself to add one pushup every week or two. You’ll see that in no time you’ll be able to do at least ten.