For many people who are just starting out with a fitness regimen, the idea of a pushup may bring back memories of high school gym class, or extra punishment for mishaps on the football field. However, this classic move is a highly effective workout that can not only be varied in form, but can also give a full body routine in just the one simple move.
Most people do not realize how effective this exercise is, usually due to learning poor form or not having the body awareness to recognize how the muscles are engaged and how they interact. Learning the proper form is the first step to understanding how amazing this move truly is.
The Pushups Workout Breakdown
Getting into the plank position may seem easy, but it is still about balance and posture. It can be good to perform the exercise in front of a mirror to get a real sense of how the body lines up, but paying attention and staying aware will also help the muscle memory.
The first point is to make sure that the shoulders, elbows, and wrists are in line when in the raised position. The arms should stay locked into the sides of the torso, since this pulls the shoulder blades in and engages the back muscles better. This from also ensures safety from injury to the joints.
The body itself should form a straight incline on a single plane, from the top of the head to the tops of the heels. Feet can be in a wide or together stance, depending on ability to balance, although keeping the feet together will further engage the abs. For the body line, it is important not to crane the neck, but to keep it straight. It is also necessary to make sure that while the hips are lifted, the butt is not up in the air.
It may take some time to actually perfect the initial form, but this also begins to give a sense of the full body engagement that this pose offers. Even the modified position of keeping the knees on the ground should still maintain the shoulder to wrist balance, as well as the line of the body.
Getting To Work
Pushups do really work the entire upper body, both the chest and the back, as well as the arms. Different positioning while lowering down will also exercise different muscles in the arms, as an elbow out stance does more for the biceps, while an elbows to the sides stance works the triceps.
Whether you are in the resting or engaged position, you are also exercising your full core, your legs, and even your calves, since you are balanced on your toes. While just the basic pose can do so much, variations like lifting one leg up, or shifting your body weight, or moving your hands wider apart or closer together, will also keep isolating different muscle groups for a better workout.
With just this one move, you can have a complete bodyweight workout that builds strength and tone.