Pushups, You Should do Them

 Let’s take a closer look at a variety of pushups. This is not an exhaustive list or dissection of all pushup varieties, but should give you a deeper understanding of what you are doing and how. Kee in mind from the pushup position that you are directly moving from 69% to 75% of your total body weight. Variations in pushup type does not change that. For instance, a one arm pushup is still exerting 69% to 75% of your body weight on one arm. The only pushup that is going to involve the mass of your body is a handstand pushup. This one is not covered in this piece.

Pushup

Why do pushups to begin with? This is an excellent compound movement that builds strength, stamina, build functional strength, as well as improves your posture. There are a myriad of pushup variations. In this piece we are looking at five of them in order of increasing difficulty and complexity. Whatever level you are at there are several benefits to making pushups part of your routine. 

Upper body strength: engages muscles throughout your upper body; pectorals, triceps, deltoids, abs, quads

Core stability: by being a dynamic plank you are engaging your abdominal core to stabilize your body

Cardiovascular health: with this much of your body engaged in the exercise your heart and lungs will also kick in

Elevated

Elevated pushups are generally for beginners or older trainees trying to rebuild their old strength and stamina. This is the easiest and base position to begin with. You place your hands on a step, box, counter, or some other elevated object. This effectively lowers the amount of weight you are engaging. You can substitute doing the pushups from your knees for the same effect. This will involve about 40% of your body weight.

Standard 

Begins in a high plank position with your hands at or just wider than shoulder’s width. When you bend your arms your elbows should stay close to your sides. Allowing your arms to be more than 45 degrees to the centerline of your body puts your shoulders at risk. Lower your body to the point at which your pecs just tickle the floor. Then, press through your palms to extend your arms to the locked out position.

Archer Pushup

Start with your hands placed wider than shoulders width. Lower your body to gently touch the floor. This time, you will bend one arm which will take the bulk of your weight while the other arm, which is straight out to the side, will support minimal weight. The working arm will move 40% to 70% more load than the extended arm.

One Arm Pushup

In this you will spread your feet wide to create a support base for the pushup. This is a stable three points of contact with the ground. Your non working arm can be placed behind your back or lightly touch the ground until you feel secure in doing this. You may twist your torso some so that more of your weight is directly over your working arm. Lower your body by bending the elbow as you normally would until your chest is near the ground. 

These and other pushup variations are excellent strength builders. 

As always, talk to your doctor before starting any fitness program. Keep training.