Convict Conditioning - Paul Wade

42 OOlNIC!1! OOBDJ;!1!J;OBmG
Pushups train these important muscles through their ideal range of motion, but in a correct
pushup many additional muscles get a good isometric workout-meaning that they have to contract
statically, to lock the body into place. Muscles trained isometrically during pushups include
the lats, all the deep muscles of the chest and ribcage, the spinal muscles, the abdomen and waist,
the hip muscles, the glutes, the quadriceps and the anterior tibialis (which is the shin muscle). Even
the feet and toes gain some isometric benefit!
When performed progressively and with correct form, pushups also have a strengthening effect
on the joints and tendons, adding to their overall power and health. The tiny yet vital deep muscles
and tissues which support the fingers, wrist, forearm and elbow become much stronger over
time when pushups are performed, reducing the chances of carpal tunnel syndrome, tennis elbow,
Golfer's elbow and general aches and pains. Some pushup variants (such as uneven pushups-see
pages 58-59) utilize unstable surfaces, and this effectively bulletproofs the vulnerable rotator
cuff muscles of the shoulder, muscles which cause a great many strength athletes endless injury
problems. The increased blood flow associated with pushups removes waste products built up in
the joints, eliminates glue-like adhesions and relaxes old scar tissue. Weight-trainers who include
progressive pushups in their routine suffer a lot less from joint injuries in these important areas
than guys who only pump iron.
Perfect Technique =
Perfect Results
In my time I must have read hundreds of pages on "correct" pushup technique, in everything
from martial arts books to old military manuals. These descriptions are often dissimilar. In reality,
everybody's "perfect" technique will be slightly different. This is purely due to different body
types-variations in limb length, relative strength, body fat ratio and injury history all play subtle
roles. For this reason, rather than write out an iron-clad description of the "perfect" pushup, I'd
like to share a few general rules and ideas:
• Avoid bizarre angles and hand positions. Find an exercise groove that's comfortable for you.
• Keep the torso, hips and legs in alignment. Sticking the butt in the air during pushups only
occurs because the waist is too weak to lock the body in place.
• Keep the legs together. Splaying the legs apart removes the need to stabilize the torso during
motion and makes the exercises easier.
• The arms should be straight at the top of the movement, but don't hyperextend the elbowskeep
a slight kink in your elbows to prevent the joint from pinching. (This is sometimes
called keeping your arms"soft.")
• Breathing should be smooth. As a rule of thumb, breathe out on the way up, and in on the
way down. If breathing becomes labored and you have trouble following this formula, take
extra breaths.