Bringing It Back Old School: The Value of a Push-Up

When I was a little girl, I always wanted to be able to do a push-up. But I couldn't. I tried. Over and over and over. I just didn't have the strength.

This morning, the Graves Fitness Center at Fort Belvoir Army Post had a push-up challenge. Is it sick that I was excited to give it a shot? Yes. A little bit. However, being a competitive personality (usually with myself) I wanted to see what I could do. I do push-ups three times a week as part of my regular workout. Today, I kicked out 44 in under 2 minutes. Was I happy with that? Sure. Do I think I could've done better? Always. 

Push-ups have been around for.ev.er. The military loves them. They have always been a part of their fitness standards. Push-ups are great for several reasons:

1. The work more than one muscle group (chest, triceps, shoulders, and I like to think of it as also working your core, as you essentially are moving while in an extended plank position.
2. They translate into functional strength. What does that mean? It means by doing push-ups you build strength that will help you in day to day activities (moving things, pushing things, lifting things...all good things). 
3. They make you look good (men and women). Who doesn't like having nice looking shoulders, chest, triceps?
4. The more you do them, the easier they get...so the more you can do more. 

What's that? You don't know how to do them? Here are some tips to get you started from beginner level.

First, give it a shot, even if you're not sure if you can do one. Arms shoulder width apart, extended, wtih hands facing forward, in a prone (face down) position, on your toes, back/butt/upper body in line (no droopy butt). Can you hold this position? If so, then try to attempt a push-up. Lower your body down until your arms are at a 90 degree angle. Butt/back/upper body still in line? Good. Push back up. Try to do more. Not ready yet? These next steps will get you there.

For the ultra beginner: Wall-Ups

After you have mastered the "Wall-Up" try progressing to what I call the "modified" push-up. 

And finally, the real deal, push-up (and how to do it correctly).


Another tip for those you might have some lower back pain - spread those legs out a bit more like this guy does and it takes the pressure off of your lower back.

Other types of push-ups (more advanced) - one legged, one armed, hindu, dive bombers (P90X fans love these), t-push-ups (my favs)...don't be intimidated once you've mastered the basic - go for it!

Let me know how it goes. Have you tried any yet? Are you making progress? Keep us posted!

Anna Marie