By Michael Krueger
My wife can’t believe that I actually have favorite exercises. Most of my clients feel the same way, but I have converted a few of them. My preferred exercises are the ones that I have found to be the most effective in terms of time and results. To meet that requirement, I feel that you shouldn’t have to spend a great deal of time learning the exercise or have any difficulty modifying it to better meet your needs.
I’ll begin with a body weight exercise, since these are by far the simplest exercises available. If your body weight is out of proportion to your strength, however, then these may be difficult for you. But take heart: There is always a way to do them no matter what your fitness level.
Pushups
Pushups can be modified to fit into your workout no matter where you are in your quest for fitness. You can make them easier simply by doing them upright and leaning against a wall rather than lying on the floor. Once you get stronger, you may move to doing them against a low chair, then on the floor on your knees, and finally up on your toes. It is important to do them in a position that enables you to perform at least 20 repetitions in good form.
For many people, the complaint about pushups is that their arms give out too quickly. In reality, it is usually their core that gives out first, followed soon after by their arms. It is true that your shoulders and chest muscles get a terrific workout while performing pushups, but without a solid core to stabilize your body, you will not be able to accomplish much.
How to do a Pushup
There are as many ways to teach a pushup as there are people teaching pushups. The range of motion, starting position, hand position, head angle, and foot position all vary somewhat. What this means is that there is not an absolute perfect pushup. There are a lot of good variations, and they are all effective. That being said, if you are training pushups for a particular test or event, then you will need to adhere to their rules insofar as to what form and range of motion constitutes a good pushup. I use a dozen different types of pushups in my program designs, depending on the client’s fitness level, experience, and needs.
The most important thing in the execution of all pushups regardless of the variety is to maintain a solid core. This ensures that your whole body is engaged throughout the entire range of motion. If you find that you are arcing or sagging while trying to maintain a flat back position, it may indicate that you are in need of some serious core strengthening.
If a weak core is your problem, you’ve come to the right exercise; just stay where you are, because the “up” pushup position is the standard plank, one of the best core exercises you can do. Of course, the plank also has variations; you may do them on your forearms rather than with straight arms or do them in the “down” push up position. Once you get stronger and they get easier, you may put your feet up on a bench or an exercise ball. You may also add in doing the side plank for some extra abdominal oblique work. If you add leg lifts to any type of plank, you incorporate a whole new stability dimension. There are almost an infinite number of variations available for each exercise.
Advanced Pushups
As a trainee improves in strength and competency, I implement a large number of pushup variations in my workout programs. Most use only body weight, while others use simple equipment.
The weighted vest is a valuable tool in pushup progression, particularly if you are using it as a muscular strength exercise rather than a high-volume muscular endurance move. It can be substituted for the bench press if for some reason you don’t like to bench press or you don’t have access to a bench, bar, safety rack, or good spotters.
Progression in weighted pushups is the same as in any strength move. Find the amount of weight that allows you to get the number of reps and sets you desire to start with; when you can accomplish that in good form, add weight. If you are going for volume, it’s even easier. Just keep plugging away until you can do more and more and more. The ultimate goal in pushup volume is 120 reps or more in three minutes.
Once you can do a good number of quality full-range pushups, the easiest way to change the move is to adjust your hand position. By moving your hands wider or narrower, you can easily train your muscles in new ways. By moving your hands forward or backward, you change the move again. How easy is that?
Foot position makes a difference as well. Normally your feet might be shoulder width apart. Widen your stance, and you become more stable and may be able to do more. Stack your feet one on top of the other, and it becomes more of a stability move. You may not be able to do as many, but your core is more involved. Put your feet up on a bench, and it becomes a bigger strength move. Put them on an exercise ball instead, and now it adds massive instability as well. Do them in a handstand position, and everyone will be impressed.
Explosive Variations
The next level of progression is the explosive pushup. This entails propelling yourself forcefully into the air as you come up and then, under control, lowering down to the mat. From there add a clap, or slap your thighs, or for an added challenge do both. The explosive pushup and its variations improve power and hand speed and coordination.
The medicine ball is a great tool to use with pushups. You may put one hand up on a medicine ball or roll the ball alternately between your hands. You may put one directly under your chest between your shoulders and lower yourself down until you touch it. Then explosively push up and catch yourself by putting both hands on the ball, then lower yourself until your chest touches your hands. Push up again and remove your hands from the ball back to the starting position and begin again.
You may do “Spiderman Pushups,” “Spread-Eagle Pushups,” “Diamond Pushups,” “Asymmetric Pushups,” “Walking Pushups,” and the list goes on and on. The one thing that connects each variation is that they are crazy hard and extremely effective.
The Efficacy Question
Pushup tests have gone out of favor in recent years in part because of a lack of a demonstrable link between the ability to do 20, 50, or whatever number of reps and a person’s ability to perform well in a particular job. As a firefighter, you can be certain that no one will ever ask you how many pushups you can do before you rescue them. Pushups still have their place in testing though, because what a pushup test does is provide a window to your general level of fitness.
You should be able to do many good pushups as it demonstrates good muscular endurance and basic chest, shoulder, and core strength. Perhaps by training with pushups you will not tire as quickly while handling hoses, or raising ladders, or any of the myriad tasks you are required to do in the course of your day.
The lowly pushup is a cheap and simple exercise that will assist you in your quest toward exemplary fitness. Use it as the tool it is, and it will serve you well.
Now, get down and give me 50!
Michael Krueger is an NSCA-certified personal trainer. He got his start in fitness training while serving in the United States Coast Guard. He works with firefighters and others in and around Madison, Wisconsin. He is available to fire departments, civic organizations, and athletic teams for training, consulting, and speaking engagements. He has published numerous articles on fitness, health, and the mind-body connection and was a featured speaker at the IAFC’s FRI 2009 Health Day in Dallas, Texas. E-mail him at MKPTLLC@gmail.com.
