The Science of Push-ups

            One of the most common exercises that most of us have done at one time or another are push-ups. But do you know what exactly push-ups do for your body? This particular exercise is a form of strength training that does not involve having to purchase a ton of equipment. Really, all you need is the floor and your own body. Push-ups “provide a workout for your upper body, your core and, to a lesser extent, your lower body as well. With a push-up, you use your own bodyweight as the resistance, lifting between 50 percent and 75 percent of that weight, depending on your body shape and weight.” Because push-ups involve so much of your body, they are what is called a compound exercise, which means they work multiple muscle groups. Additionally, there are several different modifications available, such as changing your hand position. For example, “moving your hands to a wider stance places a greater emphasis on your chest. When you move them closer toward the body, your triceps get a harder workout.”[1]

            To perform a proper push-up, begin in the plank position with your feet together and your arms about shoulder-width apart. “As you bend your elbows and lower toward the ground, your elbows should be at about a 45-degree angle to your body...Your fingers should be splayed, with your middle fingers pointing toward 12 o’clock.”[2] As you lower and raise your body in the push-up, be sure to engage your core and keep your back flat so that your body stays in a straight line. Once you have mastered this base position, you can start to try different variations such as moving your hands further out or closer together. You can also try other variations such as performing push-ups against a wall or with your knees down if you do not feel ready to attempt a regular push-up yet. Of course, be sure to talk to your physician before starting any new exercise program and remember that they can provide advice about variations specific to your needs.

            Now drop and give me twenty!

[1] Casselbury, Kelsey. “What Do Push-Ups Do to Your Body?” LIVESTRONG.COM, Leaf Group, www.livestrong.com/article/378020-what-do-pushups-do-to-your-body/.

[2] Marturana, Amy. “Here's Exactly How to Do a Push-up Correctly.” SELF, 21 Mar. 2018, www.self.com/story/heres-exactly-how-to-do-a-push-up-correctly.