The posture thread has me thinking about pushups...

[amyg]

I've been seeing such TERRIBLE ways ladies do push-ups in bootcamp classes!! They hate doing them, of course, but are such troopers they do their best to get through them. It is SUCH a DISASTER!!!

Many of them do weird modifications and I'm not sure what it is they are doing. I'd like to get your opinions so that I can best explain to them how to do the push-ups correctly. (I'm thinking of taking all the women aside, LOL, and showing them how to do them correctly!!)

One lady I think must keep her arms straight and her elbows locked and just sink her chest down and back up-- so she's somehow working her shoulders.

I've asked a few of them to keep their arms wider and spread their fingers wide, rather than close fingers and hands on their yoga mats... and of course all the core/keep your body straight suggestions...

I also tell them to try their first few with straight legs and none of them have tried it! I wondered why, but with all the modifications they're making, it's no wonder they don't feel strong enough to get even one complete rep out. x(

I feel so badly for them, because they all get to class by 6am every weekday and we have them do push-ups almost every class. The class is about half men, who can do them no problem, unlike so many of us! Push-ups are an exercise you can really track your success with, as long as you do them correctly! These women really should be making noticeable progress with the push-ups.

Any suggestions for either what I can tell them, or what you think they're really doing??

 

[CurlyQ]

Could you start with doing wall push ups? If you have them doing them against the mirror they will be able to see what they should be doing. I know it's a really easy modification, but if they do one set standing, then the next set on an incline (step) they will know how it should feel. I think it's really important that you take the time to let the class know that their form is off, and give everyone a tutorial in correct form. Let them know that their shoulder blades should be retracted and the movement takes place at the elbow, not the shoulder. It's difficult to describe to someone but if you reiterate it enough I think they'll eventually get it.

 

[amyg]

One of the problems is that we're literally out in the dark in a park, on a basketball court. They can't see their form at all! I'll have to think about how I can get them to do their pushups standing up. I can have them use a park bench to try some out, but those are about 50 yards away from where we usually all do pushups. Hmm. Creative thinking required on this.

Thanks for that suggestion, though! I can already think of where I can have them do wall pushups. Since I don't plan the workouts myself, I'll have to talk to the lead instructor and ask him for some time over there at the wall! I guess I'll have the guys do regular pushups or something.

 

[endorphin_junkie]

I've seen this so much as well Amy, it look painful!

They need to know that their heads must not be hanging; spine in neutral. Doing pushups with bad form encourages forward head posture and rounded upper back, nobody wants that!! A good cue is to 'keep your eyes cast on the floor ahead of you', it might be helpful to be cued that if they are looking at their chest or knees they need to get their head up. Tell them you should be able to see their eyes at the top of the push up (not to make eye contact as then they'll do the ostrich thing at the top, but you should see their eyes). They are working too much (and inefficiently) through the upper arms and shoulder girdle, especially rhomboids and triceps (not to mention the compression in the neck and upper back) if they are humping with the upper back as they attempt the pushup.

People are motivated by those who can do good pushups so a demo is a great idea. One push up with excellent form (on toes or knees) is better than a dozen with lousy form. I often tell classes that I know that their time is precious to them and that I know they want the most out of the exercises so form and execution are critical to results. Most people appreciate being told, "I can see you're working very hard but your pushups need some tinkering and will probably feel better with a few pointers", funny enough I often see participants that I've helped, helping others.HTH

Take Care
Laurie

 

[amyg]

I've been telling people when they are doing (bent arm) planks they need to be looking at their hands, not their toes. I told a lady on Friday to do pushups looking 6 inches forward from there.

I know what you mean about motivation, Laurie!! When I was at the gym at the Maui hotel I did straight leg pushups in front of it, just to check my form, and DARN if I wasn't doing them CORRECTLY!!! I was super excited. :7

I did do a few in front of the participants a few weeks ago and heard one woman say "wow". That was fun, but I don't want them to see or think that I'm that different from them! I'll try and work on it with them. I see that slump ALL THE TIME and I think, no wonder they can't do them!! The next session starts a week from tomorrow, and this will be one of my new missions over there. }(

Are there other suggestions that anyone else has made/heard/received on pushups?? I'd like to be armed with a full arsenal when I start this in a week. ;-) TIA!!!

 

[endorphin_junkie]

That's awesome that you can do great pushups from your toes. I'm good with the slower count pushups on toes but with singles I'm more often than not on my knees (with perfect form of course;-)). Make sure to demo pushups with good form on your knees too, something is sure to click with someone in the group and they can benefit even more. Great work Amy, they're lucky to have such a consciencious instuctor!

Take Care
Laurie

 

[nancy324]

Amy, I know this isn't exactly what you're asking, but to some extent I think women need to understand why they're doing push-ups. I mean, when I do a hamstring exercise, I see a nice, shapely hamstring. When I do a bicep exercise, I can see the nicely shapely "bump" that appears on my arm. But I can't see my pecs because, frankly, they're hidden under my boobs. Guys love to have big, strong chests. But what's in it for a woman? There's nothing to see in the mirror, and it's VERY motivating to see results. So, among other things, I would give them a reason to care. Posture is a great reason, because that's noticeable. Just a sideline here.

BTW, I agree with Laurie. That Boot Camp group is SOOO lucky to have you!
-Nancy

 

[amyg]

I think you've hit the nail on the head with your comments, Nancy. I don't see ANY of the women even ATTEMPTING to do a straight-leg pushup!! (One woman refuses to lift anything heavier than 3 pounds for any of her exercises, because she "doesn't want to get bulky". This woman's torso and upper body literally looks deflated compared to her bottom half!! It's amazing.)

So, reasons to do push-ups well that I can come up with right off:
1. you can get through a boot camp session much easier
2. you will improve your upper body strength which will improve your posture, thus alleviating much of your neck and back pain
3. your breasts will lift as a result of the muscle you're building underneath
4. you can impress your friends
5. you can look like that 24 hour fitness lady who was doing them on the ball in an ad a few months ago
6. you will make noticeable fitness gains

I'm clearly missing some, and could use as many as you can give me!!!

As for form on my bent-leg pushups, I bet I'm not doing those correctly. I'll have to have my DH hold up a mirror for me while I practice!!

Lead instructor tells them how to do them correctly on the first day, but I don't think he's had much trouble with them since he was a military guy and has been running since he was 12. We did a partner exercise once and I felt like I could throw him around without any trouble!! :7

I'll have to think about how to help them do modified push-ups too.

I'm SO EXCITED about this!!! I've been telling them all to lunge into their heels, and I'll get them to do back lunges next time so that those with knee issues can try those modifications. Some of the modifications are just TERRIBLE. I cringe when I see them!!! I'm usually hurrying right over... and then I feel badly since I haven't even passed the certification exam!!!

 

[cmoroney]

Amy,

What do you think about having them have their feet further apart? I have helped numerous women in my Karate classes who could not do straight leg push ups. That has seemed to help them.

When doing plank exercises many instructors will say having your legs wider apart makes the exercise easier, then eventually move them in closer until they are together.

Women just seem to have a harder time with push ups, I think because of a lower upper body strength than men - that being said I think a really good motivator would be a stronger core for these women. Push ups definitely makes your core stronger.

I have seen many women - like you said not even bend their elbows during a push up. It seems like they are shrugging their shoulders or their delts.

I also think the slow moving push ups someone else mentioned is a great way to get them to bend their elbows - by doing counts of four - so the push ups are not just jerking movements.

When I started doing Cathe 11 years ago - I couldn't do straight leg push ups - about four years ago I did master them- it took alot of work and commitment. Just the accomplishment was worth it all. Plus I am smaller busted and it has really helped my chest to appear fuller and cleavage. I can go without a bra and I feel I am lifted nicely - I don't need a bra to make me feel lifted. Does that make sense?

Well, that is a good motivator too, wouldn't you say?

I hope this helps.

Cheryl

PS Did I spell motivator wrong? is it "er" or "or"?

 

[amyg]

Thanks Cheryl!!

Do any of you weekdayers have any input?? I'm so excited about this new mission of mine... }( I think the women will really benefit!