Master It—Then Progress

Mastering each exercise, you execute is tantamount when performing an exercise program. Before you may progress safely and effectively, you must have mastered the fundamental aspects of each exercise. We will utilize pushups as an example this month to emphasize the “master it—then progress” principle. Following this example, which may be applied to most any exercise, you may find yourself progressing further than you thought possible. As always, prior to beginning any exercise program, please consult your physician.

Master It—Then Progress Guidelines – The Pushups

Modified Pushups

-First, avoid the assumption that modified pushups necessarily mean that you must perform this from the “knees-down” position. While the knees-down position is one of the variations of a modified pushup, it is just one of many. For example, many of my clients with limited shoulder and corset core stability, are unable to perform knees-down pushups safely/effectively. Consequently, we begin with elevated pushups from the bar at a Smith Machine. And we are able to accommodate almost every client in this fashion as the bar may be raised as high as necessary to enable the client to perform the pushup safely and effectively.

-Even in this elevated pushup position however, we must confirm that the client has mastered this position prior to “lowering the bar” and creating greater gravitational pull on the body.

-Pushups, regardless what position is chosen, require complete stability from the top of the head to the tailbone and down to the heels with classic position pushups. Pushups train the pectorals, deltoids, triceps, and nose to toes core—therefore, an excellent multi-muscled exercise.

-First, you must be able to hold a plank position even with the knees down or from an elevated position. This includes not permitting the head to suspend downward– compromising the cervical spine forcing it out of alignment which causes misalignment all of the way down the chain. The shoulders must remain packed downward so that scapular stabilization may take place, abdomen compressed/braced and the gluteus maximus fully engaged.

-Therefore, if the client experiences shoulder limitations, they may have to modify to the elevated position with the arms in an advantageous leverage position in relationship to the shoulder joint to avoid further injury and discomfort in the shoulder joint.

-The lumbar spine must be stable during a pushup regardless which position is chosen (i.e., pelvic stability). Consequently, we may choose to perform a modified elevated plank position first, followed by a couple of trainer-assisted attempts of the pushup from this position to determine if the pushing up and resisting down required will be possible.

-Consequently, mastering even the modified version of a pushup takes time and attention to detail. Until the client has mastered the pushup from an elevated position, there is little benefit to progressing to a lower elevated position and certainly not a knees-down progression.

-And, often when they have mastered every level of elevated pushups and we attempt a knees-down progression, the same initial issues when learning the elevated position, present once again. Buttocks suddenly rise up, the head suspends downward, the lumbar spine hyperextends, and the shoulder girdle elevates toward the ears.

-Therefore, we may “regress” back to an elevated position at the Smith Machine, or perhaps a knees-down elevated version from a countertop, bench, or step platform until the client is able to master this position.

By: Jackie Wright, Owner/Manager Lakewood Fitness