Back to Basics - Learning How To Do A Push Up
When I think of a push up, I think back to my days in middle school when we had to do the Presidential fitness test. For a chubby kid, they were a nightmare. I dreaded that day in gym and I was lucky to be able to do a few push ups.
Fast forward to today. It was time to see how many push ups I could do. It didn’t take long for that dread I felt back in middle school to rear its ugly head. I wanted to give it a shot because it turns out that push ups are a good indication of your overall fitness:
The push-up is the ultimate barometer of fitness. It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs. It requires the body to be taut like a plank with toes and palms on the floor. The act of lifting and lowering one’s entire weight is taxing even for the very fit.
[Via the New York Times]
I lack a lot when it comes to the exercising department. I know of exercises, but I don’t know how to do them correctly. If I am going to test and train my body to do push ups, I need to be able to do them the correct way. I found a neat little animated graphic that shows the push up form:
With a push up, you want your hands positioned below you directly under your shoulders. Your back, legs and head should form a plank. I like to think of it as being as straight as a board and you are using your arms and chest muscles to push that board up and down.
So simple when you write it down. Not so simple if you are me and are a muscular pile of mush (seriously). How many could I do? When doing a standard push up (which is on your feet), I couldn’t even do one.
Sad. Very sad.
There is a variation of the standard push up where you are on your knees. That results in less body weight being used with the push up. I fared a little better here and was able to complete three push ups.
According to the New York Times article I posted above, a 40 year old woman should be able to do 16 push ups (men should be able to do 27). These numbers are for the standard push up position with being on your feet.
Because I am a bit mushy and lack strength, I need to work my way up to being able to complete push ups. If I keep with doing them (even on my knees) I know I will get frustrated because I can only do a few. I found this little gem that shows how to do a wall push up. I can use these wall push ups to get me started with building some strength in my arms and chest.
The thing I love about wall push ups is that I can do these practically anywhere. Walking in the hallway? Take a few seconds and do a few wall push ups. Out walking in the park? Find a pavillion or gazebo and do a few “wall” push ups. You don’t have to get down on the ground.
Once I get comfortable with wall push ups and can do many of them, I will do the knee push ups and then the full blown, on your feet, push ups. It may take some time, but I want to be able to meet (and exceed) the numbers the New York Times article gave.
With some hard work, I know I can.
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Comments
Pushups are one of the best exercises that you can do, and there are literally hundreds of variations that you can do on them. Progressively bring your arms to a lower elevation and then your feet to a higher elevation as you get better at them to make it more difficult.
Nice to see you are posting regularly again.
I disagree that the push-up is the ultimate barometer of fitness. I agree that it engages muscle groups up and down the body, but I think someone can be very physically fit and not be able to perform on a push-up test. I say this because I don’t want you to measure yourself against these standards that they post and get discouraged. I am a marathon runner and occasional triathlete (I lift weights and work on my upper body strength besides just straight running) but after six years of rigorous training I still can’t do many “real” push-ups. I’m well under 40 and I can’t do 16 real push-ups. If someone wants to say that I am not physically fit, go ahead, but I would just laugh. I’ve never had much upper body strength so I’ll take the few I can do. 
So basically this was just a long winded way of saying measure you against you, and just keep improving on that. =D Interesting post though!
Sherri - Thanks for your input. It does make me feel better knowing of someone who is fit that disagrees with push ups measuring fitness. The article made it sound very definitive.
I’m still keeping with my wall push ups. I am already noticing a difference which is amazing to me.
Don’t worry I can’t even do one regular push up right now. I can’t even remember a time when I’ve been able to do 16 push ups with out causing physical pain. Have a great day!
Hi Tricia,
When you think you are getting stronger - don’t go immediately to a floor push-up. Instead, use your sofa or other firm surface so that the incline is inbetween the wall and the floor.
Then when you master these - if you have a STEP, one of those used in exercising move down to that. You will be almost parallel to the floor but they are still a tiny bit easier.
When you move to the floor - don’t stop there. After you have that mastered, you want to keep moving forward. Start elevating your feet. The higher your incline changes this opposite way the more work it is.
You can do it!!