Have you ever taken a Pilates class and been asked to do a push up? Anyone can do Pilates push ups, it just takes practice. Here are a few ways to improve your form and strength for the push up exercise.
Start with a plank. Planks incorporate shoulder stability and help build core strength. If you are new to push ups or recovering from an injury, try holding a plank for 20 seconds. Once you can master 20 seconds, try 30 seconds, then 45 seconds, and so on. Working on the proper form—shoulders over wrists, gaze down in between the index fingers, heels reaching back—will set you up for success.
Next we incorporate the arms. Plank, then bend your knees down to the floor and lean your pelvis down to engage your abdominals (but don’t touch the floor). This modified plank will ease the tension in the upper body. Bend your elbows back toward your heels and lower your chest a few inches toward the floor. Repeat 6-10x once a day for a week.
Don’t forget to breathe. After all, it’s called a push UP, so the focus of your energy exertion is pushing AWAY from the floor. Inhale to bend the elbows, exhale to push up.
Next advancement: Place a block or book under your pubic bone. To measure the right spot, go into a plank and then place the block just under your bladder. Once the prop is in place bring the rest of your body into plank. Repeat the same series above—bend your elbows back toward your heels and lower your chest a few inches toward the floor. Repeat 6-10x once a day for a week.
Cross train by strengthening the tricep muscles. Tricep dips are a good way to build strength without bulking the arms. Try 3 sets of 8-10 dips every day.
Now you are ready for the full push up. Plank, bend your elbows back toward your heels and lower your chest toward the floor. Start small then gradually increase the range of motion. Repeat 10x.
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