• Classes & Amenities
    • Riverwalk Features
    • Class Descriptions
    • Class Schedules
    • Pool and Swimming
    • Personal Trainers
    • Therapeutic Training
  • Membership
  • Fitness Blog & Events
  • Contact

Proper Pushups Part II

March 5, 2013[email protected]Fitness

by: Anthony Campo

You should begin strengthening at a level in which you can do quality reps while maintaining proper posture. Depending on your level, you can start as easy as a wall. You can challenge yourself further by moving down lower to a counter, table, or chair. The eventual goal is being able to get all the way to the ground. Whatever level you can successfully do at least one rep at with maintaining proper posture should be considered your current strength level. Your stability level will be at least one level lower than your strength level. So this means you should perform isometric planks at a level lower to the ground than your current strength level. For example, if your current strength level only allows you to do pushups on the wall, you should perform planks on a counter. For the planks you will want to hold and stabilize a posture for a period of time. Some good schemes to use would be 3 sets of 30 seconds, or 10 sets of 10 seconds. As you get stronger continue to move your way down towards the ground for pushups, while performing planks at one level closer to the ground than your pushups.

Now, once you are able to successfully perform planks from the ground, maintaining proper posture for at least one set of 30 seconds, you can begin modified pushups from the ground. The first modified position is actually starting with your body all the way on the floor. Instead of starting from lockout, or top plank position, start from the ground, push yourself up to your knees, and then lift your knees up into plank. Once at the top lower yourself under as much control as possible maintaining proper posture until you are all the way on the ground. If you start off “flopping” on the floor, this is quite ok, just maintain control for as long as possible. As you get stronger you will be able to lower yourself with more and more control. Also as you get stronger, on the up part of the pushup, you will be able to spend less and less time on your knees. Try to more quickly transition from knees to plank until you barely need the knees at all. Pretty soon after, as you can lower yourself under control and not need your knees intermediately on the way up, you will be able to start from the top position and do a full pushup! Using this method will best train the core along with all the other upper body muscles to best teach intramuscular coordination, and get you pounding out plenty of proper pushups.

Another key thing to remember is that this is a training process. Everybody will start at different parts of a training spectrum. It is not about where your start however, it is about where you end up. It will take plenty of time and work, but anybody, at any level can train to be able to do better pushups.

 

Recent Posts

  • Class Cancellations
  • January Membership Special!
  • Massage Therapists
  • Insurance Based Programs
  • ACCESSING THE MEMBER PORTAL

Archives

  • January 2023
  • April 2022
  • December 2021
  • September 2020
  • April 2020
  • February 2020
  • October 2019
  • September 2019
  • August 2019
  • April 2019
  • February 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • December 2015
  • November 2015
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015
  • March 2015
  • February 2015
  • January 2015
  • December 2014
  • November 2014
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • April 2014
  • March 2014
  • February 2014
  • January 2014
  • December 2013
  • November 2013
  • October 2013
  • September 2013
  • August 2013
  • July 2013
  • June 2013
  • May 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012

Categories

  • Announcements
  • Fitness
  • News & Events
  • Uncategorized

Meta

  • Log in
  • Entries feed
  • Comments feed
  • WordPress.org
Riverwalk Athletic Club‎ | 225 Water Street | Binghamton, NY 13901 | (607) 217-5995
HomeClassesSchedulesEmployment OpportunitiesPersonal TrainersContact
FreshySites
Copyright 2015. Riverwalk Athletic Club. All Rights Reserved.