PUSHUPS
This is one of the most classic bodyweight strength exercises out there and has probably been used literally since the beginning of time to train bodyweight functional pressing strength.
We consider the ability to do proper full range pushups to be one of the first primary goals of anyone who desires to attain bodyweight strength. Once a decent level of strength and fitness is reached the Pushup becomes a very easy exercise at which a person can pop off 50-100 reps without much effort at all.
But when first starting out (especially for people who are overweight) performing even one single Pushup can be impossible. For those individuals who cannot yet do a full proper Pushup it is important to utilize the easier versions of this exercise (Bench Pushups, Bar Pushups, and Knee Pushups). When those exercises are performed correctly and consistently in conjunction with a complete exercise program that enables the shedding of excess bodyfat, the Pushup eventually becomes possible and over time even becomes easy.
Because the Pushup is truly a bodyweight based exercise it can become easier in either or both of two ways:
Once you have shed off excessive bodyfat then obviously the primary way to progress you ability on the Pushup is through gaining more strength. After the Pushup becomes easy the way to increase the strength of it further it to move on to the more advanced movements such as Weighted Pushups, the One-arm Bar Pushup, the One-arm Bench Pushup, and the One-arm Pushup.
Now for the technique of properly performing a Pushup.
Get into a “pushup position” facing down with your hands on the ground, your feet extended out behind you, and your feet together. Pull your shoulder down and back, stick your chest out deliberately, and contract your lats (your upper back, arm-pit, “wing” muscles) by squeezing your armpits tightly. Tighten your core (brace your abdominal muscles tightly as though someone was about to punch you hard in the stomach) and begin to lower yourself down to the ground by bending your elbows until your chest touches the ground. When your chest touches the ground smoothly push yourself back up to the starting position by pushing firmly through your elbows. Make sure to keep your lats and core very tight during the entire movement and do not let your shoulders shrug up or move forward.
It is important that you do not lay your bodyweight down on the ground when you touch your chest to the floor in between reps. Simply touch the chest to the ground smoothly and then change direction into the next rep without letting your muscles relax even the slightest bit.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
We consider the ability to do proper full range pushups to be one of the first primary goals of anyone who desires to attain bodyweight strength. Once a decent level of strength and fitness is reached the Pushup becomes a very easy exercise at which a person can pop off 50-100 reps without much effort at all.
But when first starting out (especially for people who are overweight) performing even one single Pushup can be impossible. For those individuals who cannot yet do a full proper Pushup it is important to utilize the easier versions of this exercise (Bench Pushups, Bar Pushups, and Knee Pushups). When those exercises are performed correctly and consistently in conjunction with a complete exercise program that enables the shedding of excess bodyfat, the Pushup eventually becomes possible and over time even becomes easy.
Because the Pushup is truly a bodyweight based exercise it can become easier in either or both of two ways:
- By gaining strength
- By losing weight
Once you have shed off excessive bodyfat then obviously the primary way to progress you ability on the Pushup is through gaining more strength. After the Pushup becomes easy the way to increase the strength of it further it to move on to the more advanced movements such as Weighted Pushups, the One-arm Bar Pushup, the One-arm Bench Pushup, and the One-arm Pushup.
Now for the technique of properly performing a Pushup.
Get into a “pushup position” facing down with your hands on the ground, your feet extended out behind you, and your feet together. Pull your shoulder down and back, stick your chest out deliberately, and contract your lats (your upper back, arm-pit, “wing” muscles) by squeezing your armpits tightly. Tighten your core (brace your abdominal muscles tightly as though someone was about to punch you hard in the stomach) and begin to lower yourself down to the ground by bending your elbows until your chest touches the ground. When your chest touches the ground smoothly push yourself back up to the starting position by pushing firmly through your elbows. Make sure to keep your lats and core very tight during the entire movement and do not let your shoulders shrug up or move forward.
It is important that you do not lay your bodyweight down on the ground when you touch your chest to the floor in between reps. Simply touch the chest to the ground smoothly and then change direction into the next rep without letting your muscles relax even the slightest bit.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com