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muscles..particularly the external rotators. But regardless of these issues, the push up is a
valuable and productive exercise for developing upper body and core strength.
In this article Ill briefly describe the muscles involved while doing push ups, followed
by some challenging variations of the standard push up for the intermediate and advanced
trainee. By using equipment such as medicine balls, stability balls, dumbells and lengths of
chain, push ups can be transformed from a high rep, endurance type exercise, to a high intensity
movement that builds muscle and fits into the most advanced weight training program.
The push up variations discussed in this article are stability ball push ups, chain push ups,
asymmetrical medicine ball push ups, alternate twist push ups, and boxers push ups.
ANATOMY OF A PUSH UP
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There are many types of push ups, each kind emphasizing specific muscular and athletic
demands. But all share similar joint actions and muscles being worked. The largest muscles
involved are the pectorals and deltoids (chest and shoulders), which adduct and flex the upper
arms at the shoulder joint (pull the arms across, and up to the front). The serratus anterior
muscles (deep muscles in the ribcage), abduct the scapulae (pull the shoulder blades towards the
ribcage, as when punching). And the triceps extend the elbows (straighten the arms). These four
muscle groups are illustrated below. Other muscles involved during a push up are the rotator
cuff, mid-back, forearms, with hip and midsection muscles acting as stabilizers.
And since maintaining balance and correct posture becomes a challenge, the core muscles
of the trunk and hips really work hard. Ive also found that holding onto the sides of an unstable
ball while doing push ups, squeezing the ball to keep it steady, creates added work for the
pectorals. Make sure the stability ball is properly inflated, your hands shouldnt sink into it. Set
up like a regular push up; hands slightly wider than shoulders and under the chest. To decrease
stress on the wrists, externally rotate the hands, turning them so the thumbs point forward. A good
way to get a feel for this exercise is to start with the ball braced against a wall or something
underneath to hold it in place. This will reduce some of wobble, giving you time to adapt to the
movement. Once you can achieve 12-15 slow, solid repetitions, move the ball away from the wall
and try the exercise free standing. As with other kinds of push ups, you can work towards doing
them with your feet elevated on a bench or chair. This tilts more of your body weight forward,
making the exercise harder. Tapping into the muscles that make up your core is especially
important in this push up; be mindful in keeping your abs and butt muscles contracted throughout.
wider than shoulder width apart. Now both chains are hanging down about 2 feet from the bar.
Attach a pulley handle to the ends of each chain, with both handles hanging down under the bar.
Adjust the height of the bar so the handles are suspended a couple of inches off the ground, and
spaced apart at a width slightly wider than your shoulders. Grasp the handles and walk your feet
back until your legs are straight, and handles are even with your chest. As when doing regular
pushups, make sure to keep your back straight, with the abdominal and hip muscles tightly
contracted. Right away, before you even do the first rep, youll feel the muscles throughout your
torso and shoulders working to stabilize and hold you steady. Slowly lower yourself until your
chest is between the handles, then powerfully press back up until arms are fully extended. Keep
your wrists in a straight line. At the bottom position your hands will be directly under your
elbows, at the top position they will be under your shoulders. Advanced progressions for this
exercise is to do them with one leg extended back and off the ground, or the feet up on a bench or
chair..or a stability ball if youre able to.
added stress in this exercise comes from the muscles on the working, ball-side of the upper
body being overloaded due to the shakiness of the ball combined with the elbow never being fully
extended (locked out); the tension is continually on the chest and shoulder muscles. You can do
each side separately, working to fatigue on one set, then switching the ball to the other hand after
a rest period. Or you can do one whole set without a rest between sides. If you do this, make sure
to stop well short of muscular failure on the first side or the workload will be uneven. The
strength progressions for AMB push ups can start with doing them from the knees, with feet
crossed up and behind. Next would be with legs extended straight, military style. Advanced
versions would be to use one leg, with the other lifted off the ground..in this case, remember to
switch legs during or between sets. And, of course, placing the feet up on a bench or chair during
the exercise.
disc injury. Be sure, as with all the exercises in this article, that you dont experience any pain
outside of the healthy muscular burning and fatigue thats present during intense exercise.
The last push up variation is the boxer push up. These will start in a standard push up position,
but with one big difference. Instead of the hands being opened flat on the ground, boxer-style
push ups are done with the hands held in a tight fist position with bodyweight evenly distributed
along the knuckles and tops of each hand. The benefit to fighters is obvious; over time the
knuckles and punching surface of the hands become toughened and de-sensitized. Also, because
the wrists are held in a tight, straightened position, the forearm muscles get extra work. For
anyone involved in a combat sport, these are valuable benefits. The technique as you perform a
boxer push up will also be a bit different. Hand position is a bit narrower than with a regular push
up, spaced directly under the shoulders, with the palm-side of the fists facing each other. As you
lower to bottom position, keep your elbows into the sides of your body, close to the ribs. Pause a
couple of inches off the ground and extend up to the top position. By keeping the elbows close to
the body the workload shifts from the pectorals to the shoulder (anterior deltoid) and triceps
muscles. An additional element can be added to provide extra work for the serratus anterior
muscles, which are important in punching and pushing movements. Upon reaching the top of the
push up, extend the shoulder blades up and out, rounding the top of the back while lifting the
shoulders. Visualize pushing the hands down through the floor. Keep your spine straight and
abdominals tightly contracted, only the upper back is pushing out of its standard, straightened
position. This powerful rounding movement against the weight of the body puts added emphasis
on the deep ribcage muscles. A warning..it is painful on the knuckles doing boxer push ups on a
hard surface. If you want the muscular benefits from doing this exercise without needing to
toughen the hands, you can use a folded up towel under the fists or wear padded lifting gloves.
As important as all the physical benefits Ive discussed, and often overlooked, is the
psychological boost you get from changing elements of your workout from time to time. Apply
the tenets of good form and common sense, and put safety at a premium, as a chronic injury will
eventually undermine the most determined trainee. Good luck !