MASTER CLASS

Shift, lift feet, hands to give pushup a workout

Arkansas Democrat-Gazette/CELIA STOREY
Holly Sessions does step 4 of the Birddog Pushup exercise for Matt Parrott's Master Class column in ActiveStyle
Arkansas Democrat-Gazette/CELIA STOREY Holly Sessions does step 4 of the Birddog Pushup exercise for Matt Parrott's Master Class column in ActiveStyle

Pushups are among my top five upper body exercises. They work many of the major muscle groups; improve your strength-to-weight ratio; and you can do them anywhere you have floor space.

This week I'll discuss some ways to modify the classic pushup as a means of spicing up your training. Then I'll introduce one of my favorite pushup variations.

The fundamentals of the pushup are fairly simple. Your chest, triceps, shoulders and abdominals contract in unison to lift your body against gravity. Many people don't realize there are dozens of ways to modify this basic movement.

First, let's talk about foot position. Manipulating foot position can dramatically alter the intensity of the exercise and also adjust the target muscle focus somewhat.

For example, lifting one foot off the floor adds considerable difficulty while also challenging balance to a significantly greater degree.

Conversely, placing the knees on the floor will reduce the overall resistance of the exercise, thereby creating a movement that's less challenging.

In either case, foot position is the only variable changed and yet the exercise is dramatically different from a traditional pushup.

Hand position is the next logical item to vary. A close-grip position will focus the effort more in the triceps. The chest and shoulders are still active in the close-grip position, but to a lesser degree than a traditional hand placement.

Widening the hand position beyond "normal" would force the pectorals to handle most of the resistance, as opposed to the triceps.

If the goal is to really change things up, a staggered hand position (one high and one low) will stimulate the shoulders and chest in an entirely different way.

This week's exercise is designed around manipulation of hand and foot position to maximize core engagement. The Bird Dog Pushup is a fantastic way to improve coordination and balance using this traditional movement pattern.

1. Get into the "up" phase of a pushup on your hands and feet.

2. Perform a normal pushup by bending the elbows. As you come back up to the original starting position, pause for a second.

3. Simultaneously lift your left foot and your right hand until they are parallel with the floor. Balance for two or three seconds, then place them back on the floor.

4. Do another pushup and pause.

5. Lift the left hand and right foot.

6. Continue alternating this pattern with a pushup between limb raises for two or three sets of 12 repetitions.

For those who are more advanced, this exercise is a great way to warm up before an athletic activity or upper body strength training routine.

For others, the Bird Dog Pushup will be a beneficial addition to the strength regimen. It challenges the entire body and demands one's full attention to maintain balance and good form. I love it. 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.

vballtop@aol.com

ActiveStyle on 01/26/2015

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