Health & Safety

January 18, 2013

Improving pushups simple routine using form, repetition

Staff Sgt. Jason Colbert
Michael Hunt, 56th Force Support Squadron fitness assessment technician, demonstrates a proper pushup Jan. 8 at Luke Air Force Base. The Air Force physical fitness assessment requires males and females to perform a number of proper pushups in one minute to prove their fitness level.

Being able to do a proper pushup is not only an integral part of one’s military career, but experts agree it also improves a person’s ability to accomplish daily tasks.

“Pushups help with everyday functional movements ranging from carrying groceries to babies and lifting a bag of dog food or moving large equipment or cargo,” said Sherri Biringer, 56th Force Support Squadron Fitness Center fitness specialist supervisor. “Additionally, it’s also important for Airmen since personnel who don’t meet the physical test standards don’t deploy.

Though it may be commonly thought that a pushup works just the arms, it actually does more than that.

“Pushups work the wrists, forearms, triceps, biceps, shoulders and core,” said Dion Perry, 56th Force Support Squadron lead fitness technician.

To do a proper pushup the individual should be prone with hands or fists on the floor slightly shoulder width apart. At the same time the legs cannot be braced, supported or crossed while keeping the body in a rigid head to heel form, according to Perry. The individual needs to go down and break 90 degrees with the elbows without locking the elbows. Once 90 degrees is broken the person pushes with the arms back up.

To increase the number of pushups one can do, Biringer recommends doing chest to deck or hand release pushups.

“In this version, the individual will touch the chest to the ground then lift the hands up by engaging the triceps and push back to full extension,” she said. “One can also add weight to the pushup by wearing a weighted vest.”

While some may find pushups easy to accomplish, others have difficulty. With practice strength builds and the number of pushups increases.

“If you can’t do a pushup, start with doing them on your knees with your feet crossed,” Perry said. “Then practice breaking 90 degrees, and as time goes by you will be able to do a proper pushup without being on your knees. It’s simply developing muscle memory with practice.”

For beginners, Biringer suggests adding pushups to one’s daily workout routine or fitting them in throughout the day.

“If you don’t have the time to work out then do ten pushups every hour in an eight-hour period,” she said. “By the time eight hours have passed you’ll have done 80 pushups. The Bryant Fitness Center also has personal trainers available to help fellow Thunderbolts achieve a pushup as well as warrior classes which have exercises that work the muscles needed to do pushups.”

If a standard pushup is not challenging enough there are pushup variations that provide different degrees of difficulty. One is a diamond pushup.

“The diamond pushup is the same as a standard pushup, except the hands are positioned under the middle of the chest,” Biringer said. “The hands are placed together with the tips of the thumb and index finger of one hand touching the thumb and index finger of the other hand. The pushup is performed like a normal pushup.”

Although some put off practicing pushups, Biringer suggests starting today.

“Get out and start working out,” she said. “Challenge yourself by signing up for a 5k run or a half to a full marathon. Make a pledge to yourself to never be that person who can’t pass or struggled to pass a physical fitness test. Don’t wait until tomorrow; the time is now.”

To make an appointment with a personal trainer or for more information, call the Bryant Fitness Center at (623) 856-6241.




All of this week's top headlines to your email every Friday.


 
 

 
Senior Airman Grace Lee

2015 NFL Pro Bowl players practice at Luke

Senior Airman Grace Lee Aqib Talib, Denver Broncos cornerback, assigned to Team Carter, signs footballs for fans at Luke. NFL Pro Bowl players came to the Luke Air Force Base football field Jan. 21 to practice and sign autograp...
 
 

Let’s be an all-volunteer force

Well, we made it through the holiday season. Hopefully we have all reset and are ready to rock and roll this year. By now we should be well into fulfilling the New Year’s resolutions that we set in place to improve ourselves. I’m sure you are hitting the gym more or maybe just starting to....
 
 

Stay out of rain; see bigger picture

Supervisors, you build and lead teams to the best of your abilities. You hold an umbrella of protection over your people, but what do you do when one of your members runs into the rain via a bad decision? Do you take your protective umbrella from other members to go cover your solo member? Or...
 

 
Senior Airman
GRACE LEE

Luke 1 takes last Viper ride

Senior AirmanGRACE LEE Brig. Gen. Scott Pleus, 56th Fighter Wing commander, returns from his last flight in an F-16 Fighting Falcon Jan. 23 at Luke Air Force Base. Pleus’ last flight symbolizes Luke stepping forward with a ne...
 
 

News Briefs January 30, 2015

VH1 concert VH1 and sponsors supporting the event are hosting a Super Bowl Blitz concert featuring Fall Out Boy and Charli XCX at 5 p.m. today in Hangar 999 as a “Thank you” to those who serve in the U.S. military. Members of the Luke community are invited and the concert is free. Service members...
 
 
Senior Airman 
DEVANTE WILLIAMS

61st AMU assigns first F-35 dedicated crew chiefs

Senior AirmanDEVANTE WILLIAMS Members of the 61st Aircraft Maintenance Unit dedicated crew chiefs prepare to recite the Mechanic’s Creed during the recognition ceremony Jan. 23 in Hanger 431 at Luke Air Force Base. Seventeen ...
 




0 Comments


Be the first to comment!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>


Directory powered by Business Directory Plugin