Men Do Push Ups - You can do them too!

Push ups, the bane of my existence.  I'm always jealous when I see someone who can not only do a full push up, but also several in a row, and keep their form proper.  One day.  One day that will be me!  In the mean time I just keep chugging away at them, one at a time before switching to modified.

Here's a little info about the importance of being able to do a push up from an article in the New York Times:

The push-up is the ultimate barometer of fitness. It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs. It requires the body to be taut like a plank with toes and palms on the floor. The act of lifting and lowering one’s entire weight is taxing even for the very fit.
“You are just using your own body and your body’s weight,” said Steven G. Estes, a physical education professor and dean of the college of professional studies at Missouri Western State University. “If you’re going to demonstrate any kind of physical strength and power, that’s the easiest, simplest, fastest way to do it.”
But many people simply can’t do push-ups. Health and fitness experts, including the American College of Sports Medicine, have urged more focus on upper-body fitness. The aerobics movement has emphasized cardiovascular fitness but has also shifted attention from strength training exercises.

Let's look at proper form for a push up (thanks for sparkpeople.com for the details!):

Regular Pushup:

Starting Position

Ending Position

Starting Position

Start with hands shoulder width apart on the floor and up on your toes, so that your body is supported, keeping your body as straight as possible.

Action

EXHALE: Bend your elbows and lower chest to 90 degrees at the elbows.

INHALE: Push up so that your arms are straight, making sure your elbows aren’t completely locked.

Try doing 2 sets of 10-12 repetitions.

Special Instructions

Don't lock elbows out completely. Look straight ahead and keep spine in a neutral position.

Muscles Worked: Chest, Triceps, Shoulders

If that looks too tricky for you ladies it probably will be if you're just starting out. Right now I can do a push up but I can't get my elbows to a 90 degree angle yet. I'm still working on improving my upper body strength. According to the same New York Times article:

Women are at a particular disadvantage because they start off with about 20 percent less muscle than men. Many women bend their knees to lower the amount of weight they must support. And while anybody can do a push-up, the exercise has typically been part of the male fitness culture. “It’s sort of a gender-specific symbol of vitality,” said R. Scott Kretchmar, a professor of exercise and sports science at Penn State. “I don’t see women saying: ‘I’m in good health. Watch me drop down and do some push-ups.’ ”

So ladies, here's how you can modify your push up the proper way but still get an upper body work out:

Starting Position

Ending Position

Starting Position

Begin by getting down on yours hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Your knees should be directly aligned with your hips. Keep your abdomen tight and your spine in a neutral position.

Action

EXHALE: Bend your elbows and lower chest to 90 degrees at the elbows.

INHALE: Push up so that your arms are straight, making sure your elbows aren’t completely locked. Try doing 2 sets of 10-12 repetitions.

Special Instructions

If you can’t go to 90 degrees at the elbow, just go to a comfortable position until you can work up to 90 degrees.

Muscles Worked: Chest, Triceps, Shoulders

It's VERY important to note that when doing a modified push up you do NOT bend at the hips and "bow" your torso towards the floor. You need to keep your back and hips on a straight angle and lower to the floor bending at the elbows.

Ok so now we can get down to the work out using push ups!

I'll keep it simple so you can do this in your living room.

Warm up:

• High Knees in place for 1 minute (kind of like jogging in place but lift your knees as high as you can!)

• 20 jumping jacks

• 20 pile drivers (start standing feet shoulder width apart, place your hands behind your head, elbows out to the side, twist and lower the body so that your opposite elbow meets your opposite knee then do same for the other side -- this is similar to doing a bicycle sit up but you're standing).

• Rinse, lather and repeat at least 3 times. Your heart rate should be up a little and your muscles should be warmed up at this point
  

Stretch your legs and arms after the warm up and we're ready to get started:

• 10 Push ups (regular or modified)

• After 10, hold in the plank position. A "Plank" is essentially the starting position of a regular push up. It's important to keep your back flat your hips low and squeeze your glutes (butt muscles) and your abdominal's (stomach muscles) toward your spine keeping the core tight hold this for 15 seconds work yourself up to 30 seconds.

This is how a plank should look.
Notice the body alignment is in a straight line.

If you have a bad shoulder try a modified version of a plank like this:

Now look at the video notice at one point Kellan raises a foot off the ground as he's doing push ups, that's going to be pretty hard to do starting out and takes a lot of strength in the core and legs so we're going to do something different but it will still work your back, arms, leg and stomach muscles if you remember to keep your abs tight instead of letting everything hang loosey goosey.

• Opposite Arm/Leg Raises: Start on all fours knees and palms on the floor, suck that stomach in just like you did for the planks! Raise your left arm and right leg, remember to keep your back flat, spine in a neutral position. You want your body in a perfect line so do not over extend by reaching your arms or legs too high, keep them level with your back. Reach your arm and leg towards opposite ends of the room hold for 2 counts and switch to right arm left leg, reach, hold for 2 counts. Switch 5 times on each side.

Now Look at the video again! At one point Kellan does a push up then raises an arm off the floor and twists to the side.

• Back to Push Ups, but with a twist! Do a push up (which ever way you can, regular or modified) when you return to the starting position lift your left arm off the floor, twist your torso and reach your left arm towards the ceiling. -- At this point your shoulders should be in line with your arm that is reaching towards the ceiling your chest should be facing the wall to your left (if you raised your left arm). You don't want to just flop your arm up, you want to twist the entire upper body. -- Place the arm back down. That's 1! Lower your body into another push up, return to starting position now reach your right arm towards the ceiling twisting your torso as you go. That's 2! Do this for 10 counts, 5 on each side.

Repeat the work out 3 times! Try save water breaks for in between each set of exercises, and make sure you stretch again when you're finished!

So in a short list here's the work out!

Warm up:

High Knees for 1 minute
20 Jumping Jacks
20 Pile Drivers
(repeat warm up 3 times)

Stretch!!!!

Work out:

10 push ups
Planks - hold for 15 seconds work yourself up to a longer hold time
10 Opposite Arm/Leg Raises
10 Push ups with a twist
(repeat work out 3 times)

Stretch!!!!

Remember if you're just starting out do the best you can, take breaks when needed if you feel yourself start to fatigue. You need to push yourself outside of your comfort zone, but forget the "no pain, no gain" motto. Pain is not a good thing!! discomfort on the other hand means you're working up a good sweat! And DRINK plenty of water before during and after the work out so you stay hydrated. Wear clothes you can move in. If you have hard floors use a yoga mat or some towels for cushion on your knees and wrists.

P.S. I just did the work out (minus the warm up, I was running around after a soccer ball for close to two hours as my warm up) and it's definitely going to get you sweating or maybe I was already sweaty and this made it worse! :) I would LOVE to know if you've tried it and how it felt! I'll update again on Saturday... I'll do the entire work out and see how I feel afterwords.