HIGH PERFORMANCE
Push-ups
by Tom Thekan/The Scugog Standard

There isn’t an exercise out there that is more abused, misused and neglected than the push-up.

For decades, it was the mainstay of training for both the military and athletes alike.

It required no equipment, could be performed anywhere and it was extremely effective in developing upper body and core strength.

Today, there are two groups of people who don’t do push-ups: rank beginner trainees who are too weak to perform a proper push-up so they just avoid them and stay weak; and the people who can do 20 sloppy push-ups and think they are ‘too advanced’ to continue doing a basic exercise and progress to the weight room to do sloppy weight lifting.

Here are some basic guidelines for all types of push-ups:

1. Hands slightly wider than shoulders.
2. Fingers pointing forward.
3. Elbows travelling close to the body.
4. Body staying straight and stiff.
5. Feeling the shoulder blades slide forward and back.

With push-ups, slow and controlled is far better than fast and sloppy. Always strive for a full range of motion of the shoulder blades.

For people who are too weak to do a regular push-up, there are two solutions and they both work.

The first is the push-up from your knees - a.k.a. girls’ push-up. This shortens the lever arm and makes it easier. DO NOT stick your feet up in the air. This will cause your butt to stick up in the air, also. Keep the body straight and stiff.

The other method for people who aren’t strong enough to do a regular push-up is to elevate the position of the hands.

The easiest and most convenient place to start is the edge of a kitchen countertop (36 inches). Even someone as weak as a newborn kitten should be able to crank out push-ups on a kitchen countertop.

Both methods work and they work best when they’re combined, so use both methods at the same time.

If you really want to do ‘good’ push-ups, resign yourself to the fact that it’s going to take at least 1,000 total repetitions before you start to get good at doing them correctly.

Regardless of what type of push-up you do, follow the five guidelines for doing good push-ups.

Remember, slow and controlled is better than fast and sloppy.

Next week is for the jocks: ‘Push-ups from Hell.’

Tom Thekan is a strength and conditioning coach for the UOIT Ridgebacks varsity rowing and men’s soccer teams.

Never begin any exercise program without consulting your doctor.