Off Duty, Military Health and Fitness - Marine Corps Times

The secret to push-up success

Look in an old-time strength training book and you will probably find a drill called the "press-up" or the "floor dip" -- a drill you know as the push-up.

When it first came into vogue, the press-up was prescribed for building upper body strength, especially for those who were considered too weak for weight training.

Indeed, the press-up is a fine exercise, and it works as prescribed. But we no longer perform the press-up properly; in fact, I'd go so far as to call modern press-ups an abomination.

The problem is in technique and form.

There have been many variations of the press-up over the years, but if you look at old textbooks, you'll find that almost every one cites the same variation as being the best for strength and the health of the joints and the body.

To enter the starting position, you simply lie on the floor face down, with the hands and arms held close to the body under the shoulders. (One excellent variation is to curl your hands into fists, knuckles on the ground and palms facing the torso, placed just below the shoulders and close to the body.)

The body should be held tight and straight, with the toes as the pivot point as the body ascends.

Your head should be held in the neutral position -- that is, not looking up, forward or down toward your navel.

To get an idea of what that means, have a buddy lay a broom handle or two-by-four board along your back so that it's flat from the back of your head to your butt and on down to your heels. The first thing you'll notice is that the press-ups are more challenging but that the position also feels more stable, safe and controlled. It is.

Now perform repetitions, breathing in during the descent and breathing out during the ascent. The moment your form begins to waver the slightest bit, stop. Take a break and try it again. You may be shocked to discover that one perfect rep is all you've got in you.

To incorporate this drill into your daily physical training sessions, don't count on doing hundreds of reps. Just do many sets of low reps -- five to 15 sets of five to 20 reps. You will find it is an effective strength builder and a bit therapeutic when performed properly.

Nate Morrison is an Air Force pararescueman staff sergeant. He is a military fitness expert and founder of an online fitness magazine.