Pushups

Pushups is a bodyweight exercise and used to build strength and endurance of chest muscles. Pushups also stress abdominals and triceps muscles.

Form

• Four point contacts - both hands and feet on the ground.
• Hands should be shoulder width apart.
• Slowly drop the trunk towards the floor (Eccentric phase).
• Keep the elbows In.
• Once the chin and chest touches the ground, push the body upward and return to starting position (concentric phase).
• Keep the abdominals and gluteals tight for maintaining the good posture.

Muscles recruitment

1. Pectoralis major and minor
2. Serratus anterior
3. Triceps brachii
4. RA, Int & Ext OB, TA
5. Glutes
6. Quadriceps

Progressions

• Wall pushups
• Incline pushups (Elevated upperbody)
• Floor pushups / normal pushups
• Decline pushups

Variations

• Explosive pushups
  • Clapping pushups
  • Knee tap pushups
  • Shin tap pushups
  • Judo pushups
  • 360° pushups
  • Triple clap pushups
  • Aztec pushups
• Archer pushups
• Pseudo planche pushups
• Burpee pushups
• Diamond pushups
• Backflip pushups
• Planche pushups
• Handstand pushups

Benefits

Pushups are an excellent form of upper body strength training. Athletes can benefit from explosive forms of pushup. explosive pushups shown to improve athletic performance in sports. Also pushups is a basic physical test conducted during entrance physical tests.