As a runner, I do tend to ignore upper body strength sometimes. Strength training workouts get stepchild treatment versus runs or cycling. This lockdown got me thinking more towards full-body strengthening. It is easier to do full-body workouts at home versus indoor runs for sure. Here is how I trained for push-ups every day this month.

Why Push-Ups

Push-ups have been a weakness for me, for quite a while. Knowing that this workout is a key aspect of shoulder strength, I always wanted to get better at it. Push-ups are great for the upper body, core, and back strengthening. Last year, at the devil circuit marathon, I gauged my shoulder strength while crossing several obstacles on the marathon course. It was definitely an eye-opener for me to focus on the upper body workouts.

Push Up Myths

There are several myths around push ups, just like any weight training workout.

1. Women worry about getting bulkier at the shoulders. – Just like working out with weights, getting bulky is not that easy. It takes several weeks and a rich protein diet to get there.
2. A small mistake in the push-up form could lead to injuries. – The same is true for any workout. It is important to warm up before and stretch after the main workout always.
3. Push-ups only help workout the upper body. – The core and back are equally engaged during a push-up.
4. You cant do push-ups without big shoulders. – This is a common excuse and one which I was also using. But I have realized that you don’t build strength to workout, you workout to build strength.

Types And Variations

A beginner always starts with knees down incline position, while going down on the folded arms. The next level is to try and do wall push-ups. And with practice and effort, eventually, a regular form of push-ups is achievable. Pros are known to do superman push-ups, diamond push-ups, knuckle push-ups, and so on. I am still at a regular push up a level. So, I will not get into a deeper discussion on the variations yet. Leaving it for the pros to explain.

The Perfect Push Up Form

1. To start with, the body needs to be in a plank position.
2. Keep your head down, with your eyes about 45 degrees ahead.
3. Palms aligned straight under the shoulders.
4. Fingers spread out on the floor for a better grip.
5. Elbows close to the body.
6. Keep the body straight and aligned without raising your bum up.
7. Chest goes down until the arms become 90 deg to the body.
8. And then you come back slowly up, back to the plank position.

The Push-Up Challenge

My plan began with a #100dayspushupchallenge initiated by the Pune running group. June was just the beginning of it. And to be honest, I didn’t think I will be able to transition to a regular push up this quickly. I have been stuck at the knee down push up for ages. During this challenge, several videos were shared explaining the right form. The breakthrough for me was – getting the shoulder position right.

I started the challenge with 5 knees down push-ups and have graduated to 70 regular push-ups so far. These 70 push-ups are with breaks after every 20 push-ups. During the break, I transition to 30 sec to 1 min plank hold.

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