The dreaded push up! So many of you hate doing them, but there is good reason to do them. Therefore, make 2015 the year of the push up! Whether you dislike them because you are scared you are going to land on your face, have had a bad childhood experience with them, or because “you can’t do them”, it doesn’t matter; It’s time to get over it! Pushups have many benefits including increasing core strength, improving posture, increasing muscular endurance, and targeting a multitude of muscles all at once. What other exercise works as many muscles, doesn’t require any equipment, is as easy to do, has as much variety, doesn’t cost anything, and can be done anywhere? Not many! Some of the muscles worked during a pushup include:
Pectoralis major (chest muscles)
Deltoids (shoulder muscles)
Triceps brachii (back of the upper arm)
Sarratus anterior (under the arm pit at the back of the chest)
Coracobrachialis (goes from the shoulder blade to the upper arms)
Abdominal muscles (core muscles)
Some tips to keep in mind while performing a pushups:
- Keep your body flat during the push up. Squeeze your abs so your bottom doesn’t stick in the air or your belly doesn’t sag down. Think about being in a tight plank.
- Focus your eyes about 2-3 feet in front of you and keep your head forward as you lower.
- Keep your elbows tight to your body and bring the shoulder blades together as you lower.
- Inhale as you lower yourself slowly (don’t let gravity take over as you lower) and exhale as you push back up.
- Keep your hands under your shoulders and spread your fingers wide
In my next blog I will offer some variations on pushups that you can try at home.