Nothing puts fear into the hearts and minds of the exercising public more than the phrase, “Drop and give me….”
Everybody knows what it means. Pushups.
Pushups are prescribed by coaches, gym teachers, personal trainers, bootcamp instructors, health care providers and even yogis. In yoga, the lovely Sanskrit name for the posture chaturanga dandasana somehow makes pushups more tolerable. There might be different reasons or purposes for prescribing a pushup into a workout routine (or yoga sequence) but they are almost always there.
This is because the classic pushup is one of the greatest exercises of all time.
A pushup, done properly, will activate many muscle groups, not just the chest, shoulders and arms. Therefore, they can be used as a part of a dynamic warm-up routine and part of a “core” workout. They promote a range of motion in the shoulder and other joints, and they can be used to develop upper body strength and endurance. So many benefits from one simple move.
The bad news
Although the classic pushup is a simple exercise that requires little space and zero equipment, they are not easy to do.
To set up, begin on your hands and knees, with your arms straightened and your hands beneath your shoulders yet slightly wider than your shoulders. Tuck your toes beneath your legs and press into the heels of your hands as well as your fingers. Then walk your feet back until you're in the plank position.
Lower yourself towards the floor very slowly, keeping your spine in alignment and your elbows pointing out and slightly back. Keep going slowly down until your chest is just hovering a few inches above the floor. Your neck should stay in alignment with your spine.
Now, push up!
Think about your heels and the top of your head being pulled away from each other. Feel a strong connection between the bottom of your rib cage and the top of your hip bones. The backs of your legs, your glutes and your **latissimus dorsi** (the muscles in your upper back under your armpits that form a V-shape) should all be engaged. Then, straighten your arms, pushing yourself away from the floor until you are back in the plank position.
The good news
You don’t have to do very many pushups in order for them to be effective. In fact, doing a few pushups with perfect form is far better than doing many pushups with your butt in the air or only lowering part way down. Also, modifying the pushup so that your knees are on the floor — this is a “modified pushup” and saying it’s for girls is not only incorrect and sexist, but also a personal pet peeve — is also a great way to get started and has all the same benefits.
Drop and give me… one!
Darnelle Moore is the co-founder of Eastside Fitness. She believes fitness is for every body. Reach her at [email protected].
