Pushups are the quintessential bodyweight exercise. They are lauded for their ability to strengthen the arms, chest, and shoulders and require no equipment. But what if you could take your pushup game to the next level? This is a guide for fitness enthusiasts looking to improve their pushup prowess by focusing on three key exercises. Here, we’ll not only instruct on the exercises but also shine a light on why mastering these moves will power up your pushup performance.
Why Pushups Are so Popular
Pushups are a foundational exercise in many workout routines, and for good reason. They engage multiple muscle groups, improve core stability, and require little more than the floor beneath you. As a compound exercise, pushups work wonders for strength-building and endurance. Whether your goal is to ace a military fitness test or to feel stronger in everyday activities, pushups offer a package deal that can’t be beaten. But beyond the basic pushup, other exercises can help you perfect your form and progress towards more challenging variations.
The Pushup Progression Trifecta
To get better at pushups, it’s essential to focus on three key exercises: planks, inclined pushups, and diamond pushups. These exercises will target different muscle groups and work together to help you achieve a stronger, more efficient pushup.
The Benefits of Consistent Pushup Practices
Pushups involve muscles from your chest, shoulders, and triceps, and they are one of the most efficient upper body exercises. They also engage the core and require coordination and balance, making them a full-body workout in a compact motion. Regular pushup practice can improve posture, reduce the risk of injury in the upper body, and increase overall upper body strength.
1. Chest Press
Most commonly done on a bench press, the chest press targets the pecs, the primary muscle group used in pushups. This exercise can be replicated with dumbbells, barbells, or machines. By isolating the chest muscles, the chest press is effective for those who may struggle with pushups, as it reduces body weight resistance.
How to Perfect Your Technique
Assuming you’re using dumbbells, lie flat on a bench with a dumbbell in each hand. Inhale and gently lower the weights to the sides of your chest, elbows tucked, and forearms vertical. Exhale and press the weights up to the starting position, maintaining a slight arch in your back and a braced core.
Why It Will Improve Your Pushups
The chest press strengthens the same muscles used in pushups – the pectoral muscles and the triceps. You can increase strength by isolating these muscle groups and working on any imbalances hindering your pushup performance.
2. Plank
The plank is a static exercise that works the entire core and stabilizes muscles. It’s a fundamental movement that translates directly to pushups. By honing your plank form, you’ll develop the core strength necessary to maintain a straight body line during pushups, preventing the sagging or piking often seen in those still mastering the move.
Plank Variation Benefits
There are numerous plank variations – high planks, low planks, side planks, and more. These twists prevent monotony in your routine and work the core and stabilizing muscles from different angles.
Focusing on Form and Duration
A proper plank requires keeping the body straight from head to heels. Maintain a neutral neck and spine, engaging the core throughout. Start with short intervals and aim to increase your hold time steadily, always prioritizing form over duration.
3. Triceps Dip
The triceps dip is a compound exercise that targets the back of the arms, an area heavily involved in the pushing motion of a pushup. By incorporating triceps dips into your routine, you’ll build strength in a critical muscle group to achieve a full pushup.
The Right Tricep Dip Form
Utilizing parallel bars or simple makeshift bars, lower your body until your upper arms resemble the ground. Use your triceps to push back up to the starting position without locking your elbows at the movement’s top.
Syncing Your Workout with Triceps Dips
Incorporate triceps dips on days when you’re working on push-related exercises. This will allow your triceps to developmentally be in line with your chest and shoulders, giving you a more balanced pushup progression.
Common Challenges in Mastering Pushups
It’s no secret that pushups can be tough. Common pitfalls include sagging hips, flaring elbows, and not going all the way down or up. One key to conquering these challenges is recognizing them in your pushup form and adjusting accordingly. Always prioritize quality over quantity, and aim for full-range pushups with proper alignment.
Scaled Exercises for Beginners
If you’re struggling with standard pushups, start with knee or inclined pushups. These scaled versions can help build strength and progress you to the full pushup over time.
Creating a Structured Routine
To see real improvement in your pushup performance, consistent practice is key. Incorporating these three key exercises – chest press, plank, and triceps dips – into your regular routine can dramatically increase pushup ability.
Frequency and Progression
Aim to work on pushup-related exercises 2-3 times per week, focusing on form and muscle engagement. As you become more proficient, increase the challenge by adding more sets, increasing the difficulty of your planks, or progressing to pushups on an incline to build the strength for standard pushups.
Conclusion
Mastering pushups is a goal that’s well within your reach. By incorporating chest press, plank, and triceps dips into your workout routine and addressing common challenges with scaled exercises and focused practice, you’ll be well on perfecting this classic and effective exercise. Remember, as with any fitness goal, the path to success in pushups is about dedication, consistency, and continual improvement. Keep pushing; you’ll find those elusive pushups get easier with every workout.
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