Instant Chest Classic: The Definitive Pushup Guide

The classic pushup is a rare example of an exercise proudly withstanding the test of time, technology, and health and fitness goals. Ultimately, the pushup successfully enhances muscular endurance, primarily, in the chest and triceps muscles and, secondarily, in the serratus anterior (upper ribs area), forearm muscles, and the collective "core" region. The exercise's convenience, the inherent lack of equipment, and the ease of adaptation to encompass most ages and fitness levels additionally enhance the pushup's remarkable case of longevity. However, the classic chest exercise's perceived effectiveness likely looms larger than life, in relative comparison to the untapped potential achieved by the typical fitness novice. Performing classic pushup after classic pushup, without implementing the slightest form of progression, produces an eventual, unavoidable performance plateau. Completing a lifetime's worth of "repetitious" repititions, from the first one as punishment in a 3^rd grade physical education class to the most recent set at the local gym, likely leaves a lasting legacy of admirable intentions, but an inefficient lack of innovation.

Pushup Progression: Unleashing the Power of the Pushup
The overload principle states a pattern of progressive workload is necessary for the body to positively adapt and build bigger, stronger muscles. This rule of thumb not only maximizes running, swimming, and heavy weightlifting potential gains, but similarly relates to the optimal pushup blueprint. Applying the overload principle to the classic pushup allows nearly unlimited progressive potential, by manipulating variables such as body position, rest, reps, sets, frequency, movement pattern, exercise angle, resistance, and level of stability. The suggested strategies for progression should result in a unique pushup performance with every workout and enable the individual to ultimately maximize the exercise's effectiveness.

Body Position Basics
Helping Hands: Wider = chest, Regular = chest & triceps, Close = triceps, Forward = Shoulders
Lower the body until the crest of the chest reaches, or nearly reaches, the floor.
Form a straight line from the head to the heels and focus the eyes on a fixed object ahead.
Point the toes and fingertips forward.
Remember, inhale "down," exhale "up".
Tuck the elbows towards the side as the body lowers.
Squeeze the glutes and tighten the core throughout each rep, for added stimulation and stability.

The Rules of Rest, Reps, and Sets
Best Rest: Allow at least a day of recovery after a pushup or chest workout to maximize tissue repair.
Time Trial: Adjust the period of rest between sets to create overload and enhance adaptive response.
Turn up the Volume: Total Volume = # of reps x # of sets. Create a log to track each workout's total pushup output and regularly "raise the bar." Benchmarks and specific goals serve as great motivators.
Super-Sets: Ditch the pushup-only approch, actively recover with pushups between other exercise sets.

Frequency Frenzy
Slow and Low: Focus on form and perform sets of deep, controlled pushups.
Fast and Furious: Increase the body's anaerobic capacity with quick, explosive sets.

Maximize Movement
Half Push-Ups: Remove the "higher-half" of the exercise for further isolation.
1 1/2 Push-Ups: Alternate half (lower chest to floor and rise only halfway) and whole pushups.
Spiderman Success: In the lowered position, draw one knee to the near elbow before pushing up.
Baby Steps: In the down position, walk laterally, backwards, or forwards
Plyometric Power: Explode off the floor with each pushup. Add a clap, hand movement, or alternate close and regular pushups, to enhance difficulty.
Forward March: Explosively propel the entire body forward to add to the plyometric pushup.

Angle Adaptation
Knee Power: Performing pushups on the knees enables almost anyone's pushup participation.
Incline Ease: Place the hands on a stationary, inclined surface such as a bench, staircase, or stack of books to decrease difficulty.
Decline Definition: Position the feet on an elevated plane to enhance the challenge.
Off Set-Set: Position one hand above the other on a medball or elevated surface.

Resistance is Useful
What's the Weight?: Add an appropriate weight plate between the shoulder blades.
Rowing Revolution: Alternately row light dumbbells during the up phase to work the back.

Stability Strength
Equipment Advantage: Perform pushups on physioball, medicine ball, or bosu ball to challenge the core.
Stable Suggestions: Complete pushups on one foot or knuckles to change alter stability.