Pushups: Simple Tips for Mastering the Ultimate Classic Exercise

Revered for their simplicity and effectiveness, pushups are one of the first exercises used in fitness and, after all these years, still one of the best. If it was a car, the pushup would be the Ford Model T (one of the first), the Dodge Challenger SRT Demon 170 (one of the most powerful), and the Toyota Camry (one of the most reliable) of all the fitness exercises.

Indeed, pushups are not just a test of upper body strength but a comprehensive workout that can help you strengthen your entire body.

Many studies found that pushups, as part of a regular strength training routine, can also help you reduce your body mass index (BMI), decrease LDL (bad) cholesterol, dramatically reduce cancer and cardiovascular disease mortality, and slow down bone degeneration, among many other benefits listed below.

So let’s dive into the myriad benefits of pushups, proper form and technique, target muscles, variations, common mistakes, injury prevention, and contraindications.

Benefits of Doing Pushups

1. Full-Body Engagement: Despite being an upper-body exercise, pushups engage multiple muscle groups simultaneously, including the core, glutes, and legs. This engagement helps to build overall body strength and stability.

2. Improved Upper Body Strength: Pushups primarily target the chest, shoulders, and triceps. Regular practice enhances muscle endurance and strength in these areas.

3. Core Stability: Performing pushups requires maintaining a rigid plank-like position, which strengthens the core muscles, including the abdominals and lower back.

4. Convenience and Accessibility: Pushups require no special equipment and can be performed anywhere, making them an accessible exercise option for almost anyone. And, as we will see below, if a full pushup is beyond your physical capabilities at this point, you can modify it and adapt it to your current strength level.

5. Functional Strength: The pushing motion mimics everyday activities such as pushing doors or lifting objects, translating to improved functional strength and coordination.

Proper Form and Technique

Achieving proper form in pushups is crucial for maximizing benefits and preventing injuries. Follow these steps for correct technique:

1. Starting Position: Begin in a plank position with your hands placed under or slightly wider than shoulder-width apart. Your fingers should point forward or slightly outward. Press the shoulders back and expand your shoulder blades outward. If you suffer from weak or sore wrists, you can use hand grips or pushup discs.

2. Body Alignment: Keep your body in a straight line from your head to your heels. Engage your core, glutes and thighs to prevent your hips from sagging or piking. Keep a neutral cervical spine and chin. Keep your feet hip-width apart and parallel to each other.

3. Lowering Phase: Bend your elbows to lower your torso and hips toward the floor. Your elbows should be at a 45-degree angle relative to your torso, not flared out excessively nor too close to the sides of your chest. As you descend, give yourself a little push forward with your toes, maybe just an inch or two, so when your body is all the way down, your forearms are totally perpendicular to the floor or in a slight angle, and your upper arm parallel to the floor. The exact body alignment at the end of the range of motion might vary slightly from person to person, depending on our different anatomical characteristics. Get down as low as possible, keeping the whole body forming a straight line with your chest, navel and hips at the same level.

4. Pushing Phase: Keeping your focus on your core, push through your palms to extend your arms and return to the starting position. Ensure that your body remains in a straight line throughout the movement.

5. Breathing: Inhale as you lower your body and exhale as you push up.

Target Muscles

Pushups are effective at targeting several major muscle groups:

1. Chest (Pectoralis Major and Minor): The primary muscles worked during a pushup are the pectoralis major and minor, responsible for the pushing motion.

2. Shoulders (Deltoids): The deltoid muscles help stabilize the shoulder joint and assist in the pushing movement.

3. Triceps Brachii: Located at the back of the upper arm, the triceps are heavily engaged to extend the elbow during the pushing phase.

4. Core, Glutes and thighs: The abdominal and lower back muscles, glutes and thighs are engaged to maintain stability throughout the exercise.

5. Forearms and Hands: These muscles help in maintaining grip and supporting body weight.

Pushup Variations

To keep your workout routine fresh and target different muscle groups, try these variations:

1. Knee Pushups: A modified version where you perform pushups on your knees instead of your toes. This is ideal for beginners or those needing to reduce intensity.

2. Incline Pushups: Place your hands on an elevated surface like a bench or step. This variation reduces the load on the upper body and is suitable for beginners.

3. Decline Pushups: Elevate your feet on a bench or step while performing the pushup. This increases the difficulty and shifts more focus to the upper chest and shoulders.

4. Diamond Pushups: Position your hands close together under your chest to form a diamond shape with your fingers. This variation emphasizes the triceps.

5. Plyometric Pushups: Push explosively off the ground so that your hands leave the floor. This adds a power and speed element to the exercise.

6. Wide-Grip Pushups: Place your hands wider than shoulder-width apart to target the outer chest, biceps, shoulders and lats.

Common Mistakes and Tips for Injury Prevention

Avoid these common mistakes to ensure safety and effectiveness:

1. Sagging Hips: This can strain the lower back. Keep your core engaged and maintain a straight line from head to heels.

2. Flared Elbows: Elbows should be at about a 45-degree angle from your body, not flared out, which can strain the shoulder joints.

3. Partial Reps: Avoid only going halfway down. Full range of motion is crucial for optimal muscle engagement.

4. Holding Breath: Breathe consistently throughout the exercise. Holding your breath can increase intra-abdominal pressure and affect performance.

5. Too Fast or Too Slow: Maintain a controlled pace. Rushing can reduce effectiveness and increase the risk of injury, while going too slowly may compromise form.

Contraindications

Pushups might not be suitable for everyone. Individuals with the following conditions should consult with a healthcare provider before performing pushups:

1. Shoulder Injuries: Those with rotator cuff injuries or shoulder impingement should be cautious as pushups can exacerbate these issues.

2. Wrist Pain: If you have wrist pain or conditions like carpal tunnel syndrome, performing pushups might cause discomfort. Consider using pushup handles or doing variations that reduce wrist strain.

3. Lower Back Issues: Individuals with chronic lower back pain should be cautious and ensure proper core engagement to avoid aggravating their condition.

Pushups are a great exercise to enhance the overall strength and physical fitness of people of all ages. They are not the easiest exercise, but by maintaining proper form, exploring various modifications, and being mindful of common mistakes and contraindications, you can incorporate pushups into your fitness routine safely and effectively.