Pushups are a fundamental bodyweight exercise that has stood the test of time. From military training to home workouts, this simple yet effective movement has been a staple in fitness routines for generations. In this comprehensive guide, we'll dive deep into the world of pushups, exploring proper form, muscle benefits, variations, common errors, and alternatives.

1. The Perfect Pushup: Form and Technique

Mastering pushup form is crucial for reaping maximum benefits while avoiding injury. Follow these steps for a perfect pushup:

Starting Position:

• Begin in a plank with hands slightly wider than shoulder-width apart.

• Align your body from head to heels, engaging your core.

• Maintain a neutral neck position by focusing on a spot on the floor about a foot ahead.

The Descent:

• Bend your elbows to lower your body, keeping them close to your torso at a 45-degree angle.

• Inhale as you lower, maintaining control.

• Lower until your chest nearly touches the ground or your upper arms are parallel to the floor.

The Ascent:

• Exhale as you push through your palms to return to the starting position.

• Please make sure your body remains straight, avoiding locked elbows.

Key Points for Perfect Form:

• Maintain a rigid body throughout, avoiding sagging hips or arching your back.

• Keep your shoulders down and away from your ears.

• Inhale on the way down, exhale on the way up, and avoid jerky movements.

2. Muscles Worked and Benefits

Pushups are a compound exercise, engages multiple muscle groups. Here's a breakdown:

Primary Muscles:

• Pectoralis Major (chest)

• Anterior Deltoids (front shoulders)

• Triceps Brachii (back of upper arms)

Secondary Muscles:

• Serratus Anterior (side chest)

• Core (rectus abdominis, transverse abdominis)

• Biceps Brachii (front of upper arms)

• Rhomboids and Trapezius (upper back)

Benefits of Pushups:

1. Upper Body Strength: Pushups build strength in the chest, shoulders, and arms, improving overall upper body power.

2. Core Stability: The plank-like position engages the core muscles, enhancing trunk stability and posture.

3. Functional Fitness: Pushups mimic everyday pushing movements, making daily tasks easier.

4. Convenience: No equipment is needed, making them perfect for home workouts or travel.

5. Versatility: Numerous variations allow for the progression and target different muscle groups.

6. Cardiovascular Health: High-rep pushups can elevate heart rate, providing cardiovascular benefits.

7. Bone Density: As a weight-bearing exercise, pushups can help maintain and improve bone density.

8. Joint Health: The controlled movement through a full range of motion promotes healthy shoulder and elbow joints.

9. Body Awareness: Pushups improve proprioception and body control.

10. Mental Toughness: Challenging pushup routines can build mental resilience and discipline.

3. Pushup Variations

Once you've mastered the standard pushup, try these variations to target different muscles and increase difficulty:

1. Diamond Pushups: Hands close together, thumbs, and index fingers form a diamond. Targets triceps.

2. Wide Pushups: Hands wider than shoulder-width to emphasize the chest.

3. Decline Pushups: Feet elevated to engage the upper chest and shoulders.

4. Incline Pushups: Hands-on an elevated surface to reduce difficulty.

5. Plyometric Pushups: Explosive pushups where hands leave the ground.

6. One-Arm Pushups: An advanced challenge, working one arm at a time.

7. Spiderman Pushups: Bring one knee toward the elbow during the descent.

8. Pseudo Planche Pushups: Hands near the waist, leaning forward for shoulder engagement.

9. Archer Pushups: One arm extended, alternating sides for unilateral work.

10. Ring Pushups: Performed on gymnastic rings for added stability.

4. Common Pushup Mistakes and Fixes

Even seasoned athletes can make mistakes. Here's how to correct common errors:

Error 1: Sagging Hips

• Problem: Hips drop below the body line.

• Fix: Engage your core more actively. Strengthen with planks if needed.

Error 2: Arched Back

• Problem: excessively arched lower back.

• Fix: Maintain a neutral spine by slightly tucking the tailbone.

Error 3: Flared Elbows

• Problem: Elbows point outward, straining shoulders.

• Fix: Keep elbows closer to the body, around a 45-degree angle.

Error 4: Incomplete Range of Motion

• Problem: Not lowering enough or fully extending at the top.

• Fix: Use a small object to touch your chest at the bottom and focus on full extension.

Error 5: Head and Neck Misalignment

• Problem: Looking up or dropping the head.

• Fix: Keep your gaze about a foot in front of your hands, maintaining alignment.

Error 6: Improper Hand Placement

• Problem: Hands are too wide or narrow.

• Fix: Start with hands slightly wider than shoulder-width, adjusting based on comfort.

Error 7: Breath Holding

• Problem: Holding breath during pushups.

• Fix: Inhale as you lower, and exhale as you push up.

Error 8: Speed Over Form

• Problem: Rushing through reps with poor form.

• Fix: Slow down, focusing on control and technique.

Error 9: Wrist Discomfort

• Problem: weak or improperly placed wrists.

• Fix: Strengthen wrists or use handles if discomfort persists.

Error 10: Shrugging Shoulders

• Problem: lifting shoulders towards ears.

• Fix: Keep shoulders down and back, and practice scapular pushups.

5. Alternatives to Pushups

If pushups aren't your preference or you want variety, try these alternatives:

1. Dumbbell Bench Press: A heavier weight option, isolating chest muscles.

2. Chest dips focus on the lower chest and triceps.

3. Resistance Band Chest Press: Provides constant tension throughout.

4. Wall pushes are ideal for beginners or those with wrist issues.

5. TRX Chest Press: Engages stabilizing muscles with suspension straps.

6. Landmine Press: unilateral chest and shoulder exercise.

7. Cable Flyes: Isolates chest muscles with a full range of motion.

8. Medicine Ball Pushups: Add instability for greater muscle engagement.

9. Dive bomber pushups are a dynamic movement targeting the shoulders and upper chest.

10. Plank Taps: Engages the core and chest statically in a plank position.

Conclusion

Pushups are a versatile, effective exercise that can be the cornerstone of your fitness routine. By mastering proper form, exploring variations, and correcting common mistakes, you can maximize the benefits of this classic movement. Whether you're a beginner or an advanced athlete, there's always room to grow and improve.

Incorporate pushups or their alternatives into your regular workouts, gradually increasing the difficulty as you build strength. Listen to your body, maintain proper form, and consult a fitness professional if needed.

With dedication, pushups can help you build a stronger, more functional upper body and core. So, drop and give me twenty – with perfect form, of course!

Journal Reference

1.Contreras, B., Schoenfeld, B., Mike, J., Tiryaki-Sonmez, G., Cronin, J., & Vaino, E. (2012). The Biomechanics of the Push-up. Strength and Conditioning Journal, 34(5), 41–46. https://doi.org/10.1519/ssc.0b013e31826d877b

2 Dhahbi, W., Chaabene, H., Chaouachi, A., Padulo, J., Behm, D. G., Cochrane, J., Burnett, A., & Chamari, K. (2018). Kinetic analysis of push-up exercises: a systematic review with practical recommendations. Sports Biomechanics, 21(1), 1–40. https://doi.org/10.1080/14763141.2018.1512149

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