Upper body strength has always been my big deficit when it comes to fitness. I’ve done many different exercises over the years, including lifting free weights, but I haven’t gotten a routine that stuck. For the past eight months, most of my lifting has just been a baby. This year I decided to change that.
For the first 3 months of the year I’ll be doing a 100 Pushup Challenge, building up to being able to do 100 pushups routinely. I don’t want to get bogged down with needing equipment for anything I do for fitness, and want to be able to keep with a routine in almost any situation, so the simple pushup seems like a good starting point for building a sustainable strength program this year. I read through some articles and watched a few videos to get a feel for what I would be in for, including the Hundred Pushups program and the article 100 Pushup Challenge.
Each rep requires:
The elbows tucked at 90 degrees
Alignment of your cervical spine to your tailbone (a straight back)
Full reps each time. Your chest to the ground at the bottom (or damn near close)
You want your elbows tucked at your sides and your hand position tight and underneath your shoulders. Not high and wide.
Make sure to keep your core muscles flexed and don’t sag in the middle or dip your lower back. Some call this “caterpillering.” This places the posterior elements of the spine at risk.
By keeping the hips low and hinging at the lumbar spine, a lower percentage of body weight is being lifted since much of the body is hanging toward the floor, thereby making the exercise easier and putting increased strain on your lower back. We don’t want that.100 Pushup Challenge
To begin I’ll be working on getting the form down and doing small sets of pushups. I decided to go with the app 0-100 Pushups Trainer to track my progress and give me some structure.