Military Muscle: Work on technique, planks to get better at push-ups - Off Duty, Military Health and Fitness - Air Force Times

Military Muscle: Work on technique, planks to get better at push-ups

Push-ups are your foundation. They hit the upper body in total — chest and triceps muscles in a major way, as well as the upper back and the core. It’s one of the few exercises that can be done anywhere, requires no equipment and results in big benefits.

It’s also the exercise most often done incorrectly. Correctly executed push-ups and planks are two ways to “groove” your push-ups.

Practice a real push-up

Everyone starts push-ups from the up position. I want you to take some time and do push-ups starting from the floor. It will not be easy.

• Lie face-down. Position your hands so that your thumb is under your armpit. For the majority of women, that means a major change in hand position, which is often wider than the shoulders.

• Stabilize and tighten your core, and push up keeping a straight body line. Imagine your body is a single piece of steel. It’s common to lead with the shoulders, but it’s a no-rep if your shoulders — or hips — lead in the lift-off. You’ll need a partner to stop you when one or the other pops up first.

Have your partner lightly place his hands under your hip bone to help raise your hips as soon as you start to push up. This will give you a better sense for keeping a straight line.

• Complete the push-up to full arm extension, then relax, drop back to the floor, and repeat.

Planks

The plank is a great exercise for ensuring the straight line needed for the push-up with the added benefit of strengthening the abs. Start in the up push-up position, but rest on your forearms rather than your hands. Your goal is 60 seconds.

Beginner: Rest on your toes but with your feet spread wide.

Advanced: Perform with your feet together.

In all cases, you are looking for a straight back with hips level. You need a partner to judge this strictly. Once the hips sag, even just a little, it’s over.

Do as many sets as you need to get to a cumulative 60 seconds. Rest 30 seconds between the sets so that each is a high-quality effort. When you reach a strict 60 seconds, move up to the next stage.

Variations: Once you are working in the advanced stage, perform the following:

• Alternately raise each leg for 10-second intervals, keeping your back and hips level. Hold each leg in a raised position for three intervals, a total of 30 seconds.

• Alternate raising each arm for 10-second intervals with the same goals as the leg component.

• Combine the two: Raise the left leg and the right arm, hold for 10 seconds, then switch. The key here is to stay level — and not twist — when transitioning between combinations.

Bob Thomas is the director of the Navy Wellness Center in Pensacola, Fla.