Why do you ignore push-ups? Is it because they remind you of punishing PE lessons, or do you think push-ups are so basic and simple that they couldn’t possibly do anything for your wellbeing? Whatever your reasons, you’re giving push-ups an unfair reputation, and potentially hampering your workout wellness in the process. According to fitness expert Patrick Owen, ‘Push-ups are one of the best overall upper-body exercises that exist. They’re a staple of numerous exercise programmes, including CrossFit, martial arts and military fitness…While push-ups are associated with the chest and triceps, they also work the upper back, shoulders, and core. Your lats, traps and abs need to stabilise your pushing muscles, while your lower back, legs and glutes need to stay engaged to keep your hips from sagging or piking up too high.’ So how can you master the basic push-up, and go on to incorporate a whole host of variations into your fitness routine?
1. The Basic Push-Up: ‘It all starts with the basic push-up,’ says Owen. ‘To get the most out of your push-up, it’s important to pay attention to form and range of motion. Keep a straight line from the ankles to the shoulders, with hands about shoulder-width apart and elbows back at around a 45-degree angle. Keep the head aligned with the back and be careful not to peck at the ground like a chicken. Your chest should be the first thing to touch the ground, not your pelvis. Many beginners have trouble going low enough in their push-ups, so it might be helpful to place an object like a tennis ball or dumbbell on the ground under the chest in order to have a reference point for how low to go. Your arms should bend past 90 degrees for the push-up to count. Your goal is to perform a clean chest-to-floor push-up with proper alignment that showcases your excellent upper body strength and mobility.’
2. The Clap Push-Up: Owen notes, ‘The most common type of plyometric push-up is the clap push-up. The objective of this one, as the name implies, is to clap your hands in the air at the top of your push-up and return them safely to the ground before you smash your teeth in. Anything involving plyometrics requires rapid, explosive force to give you ample airtime to perform a clap, two claps or even three claps between reps. While speed is important, getting your body high enough is what you really need to work on. An easy progression to the clap push-up is to perform plyo push-ups without clapping until you’re powerful enough to feel confident that you won’t face plant. In the meantime, practice on a soft surface just in case you miss your landing.’
3. Triangle Push-Up: According to a study commissioned by the American Council on Exercise, the triangle push-up is the best exercise for triceps. The researchers commented, ‘All across the board, the triangle push-up elicited the most muscle activity in our subjects.’ However, Owen warns, ‘Before you get excited about getting rid of your batwings, remember that tricep exercises won’t get rid of the fat on your arms, but they will help you build muscle, which can contribute to overall fat loss. In a push-up position, place your hands directly beneath your chest with the forefingers and thumbs touching, making a triangle shape. Make sure your back is flat and your core is engaged. As you lower yourself, your elbows will naturally flare out to the sides. Once your chest touches the floor, push back up and repeat.’
4. Spiderman Push-Up: ‘This push-up variation gives you a superhero’s body without having to wear the silly costume,’ Owen asserts. ‘What makes the Spiderman push-up more difficult than the traditional push-up is that you generate more resistance due to the added weight you add to one side. Start from a push-up position with your arms slightly wider than shoulder-width apart and control your descent. When you’re at the lowest position of your push-up, move one leg forward and bring your knee forward toward your elbow. The movement causes your core to engage and maintain balance, giving your pecs, arms, shoulders and abs a harder workout. As a bonus, the leg movement mimics a lower ab crunch, giving your abs an extra workout.’
