The pushup is among my favorite strength training exercises for the upper body, especially given the many variations that are available. This week, I’ll discuss a few techniques for spicing up your pushup routine and I’ll introduce an innovative variation using TRX straps.
A standard pushup will challenge the chest, shoulders, triceps and the core musculature. Each of these areas assists in some capacity, with the chest and shoulders bearing the brunt of the resistance under most conditions. The pushup appeals to people all across the fitness spectrum from group exercise participants to bodybuilders. The key is to determine which variation is right for you.
The key components of any pushup movement include resistance, hand position, foot position and external equipment. Any one of these components can be manipulated to change the target muscles, exercise intensity or a combination of both. In order to understand each of these components, let’s address them one at a time.
Resistance for a pushup is determined by many factors, including hand and foot position. In most cases, resistance is just the gravitational pull on your body weight. However, it is possible to add external resistance in the form of resistance bands, weight vests and other modalities. Unless you can comfortably perform 25 strict pushups with your own body weight, I wouldn’t even consider the idea of external resistance.
Hand position can be widened to apply more focus to the chest, narrowed to target the triceps or staggered to maximize core involvement. Any of these variations will add a unique twist to a standard pushup.
Foot position will have less overall impact on the pushup intensity compared to the other components. A wide foot position will add stability to the movement while a one-footed variation will dramatically reduce it. You’ll want to try a few different foot positions to see which one provides you with the best fit given your fitness goals.
External equipment can completely alter your standard definition of a pushup. Whether you’re performing a plyometric pushup on a BOSU (Both Sides Utilized) ball or a medicine ball onearm version, using external equipment is an important decision. Generally, external equipment will make the pushup more difficult than a standard version, so you’ll want to try these variations in small doses as you become stronger.
This week’s exercise is a cool pushup variation involving TRX straps. These provide you with the unique ability to alter resistance level on the fly by simply changing your positioning.
Position a TRX strap (or heavy stretch band) with the center anchored to a high point.
Stand facing away from the anchor point and grasp each handle with your palms facing the floor.
Lean forward and position your body in the “up” phase of a pushup with your hands on the TRX handles and your feet on the floor. Your body should be angled anywhere between 30 and 90 degrees from a full standing position.
Lower your torso as you would with a normal pushup, but be sure to keep the handles in front of your chest.
As you reach your lowest point in the movement, reverse direction and press your torso back up to full elbow extension.
Perform two sets of 12 repetitions.
The big advantage of the TRX straps is that you can make the exercise less intense as you tire by simply reducing your body lean. Standing up a little straighter will give you less resistance and thus, allow you to continue the set at a lower intensity level. Of all the cool pushup variations, this aspect makes the TRX version a standout. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 28 on 02/10/2014