• 61°

Gotta Run: Everyone can do pushups

I am a pushup nut. I love doing them, and normally will challenge myself each morning, right after my run, to reach a certain number completed properly.

We all need to maintain a certain level of strength, especially if not involved in regular physical work. The two best ways, in my opinion, to maintain acceptable arm strength are planks and pushups. I’ve written about planks recently, and today we’ll cover pushups.

Pushups are for everybody. No equipment needed, except comfortable clothes. Honestly you can do pushups in about anything. I wear shoes instead of doing them barefoot.

Here is what makes a proper pushup. With your arms straight, glutes clenched, and abs braced, steadily lower yourself until your elbows are at a 90-degree angle or less. Try to keep your elbows relatively close to your body and keep note of when they start to flare out as you get tired. Once your chest (or nose/chin) touches the floor (or your arms go down to a 90-degree angle), pause slightly and then push back up until you’re at the starting position. I count the pushup to be complete at the 90 degree angle of the arms, but pushing below that is even a better workout.

Admittedly, many folks can’t do a proper pushup from the floor. Here is a plan where almost anyone can do progressive pushups to strengthen their arms. Even at the minimum level, strength will improve and your arms will look better too. Your balance will improve too.

Beginners with little arm strength should start with a wall push up. Stand next to a wall, place both hands flat with palms open against a wall. Start with feet shoulder width apart, about two to three feet from the wall. Lean forward, resting with your hands against the wall and then push your shoulder away from the wall. Try to do 10 reps, 3-4 sets of each.

Counter level: Try a counter pushup. Find a solid counter or shelf at or just above waist height. Back away from the counter or shelf and try the 10 reps, 3-4 sets at this level.

Bench level: Use a solid or anchored piece of furniture and follow the same routine.

Knee pushups: Hold yourself up on your hands and knees, with the body in a straight line from shoulders to knees. Lower down to the ground before pushing back up.

The goal of this progression of pushups is to get your body closer and more prone with the ground. Here is an estimated percentage of body weight lifted at each level.

• 4-foot elevated pushup (wall): 9%

• 3-foot elevated pushup (countertop): 20%

• 2-foot elevated pushup (bench):  36-41%

• Knee pushup: 49%

• Regular push-up: 64%

Do these pushup workouts every other day, with a rest day in between. It will be normal for a little upper arm and chest soreness to develop. That just means you are waking up muscles, either seldom used or under used. Be consistent and be committed. Progress to the next level when you can do 3 sets of 10 reps each. Good luck, you are on the way to your best possible level of pushups and increased arm strength!

Races are just ahead. We have the T-Man’s 5K race in Mooresville on Oct. 9 and the Spooky Sprint 5K at Catawba College on Oct. 31. The Butterball 5K at the Forum on Thanksgiving Day is on, as well. Currently, we have two December races with more details later. Complete details at www.salisburyrowanrunners.org

Three of the nation’s most popular marathons are happening live. The Chicago Marathon on Oct. 10, the Boston Marathon on Oct. 11 and the Marine Corps Marathon on Oct. 31.

     

Comments

Business

Umami Downtown aims to bring bold flavors to Main Street

Education

RSS Board of Education discusses latest draft of school justice partnership

China Grove

Touting experience, Don Bringle looks to retain seat on China Grove Town Council

Crime

Jury selection begins in trial of man charged with killing father

High School

High school football: Freeman a surprise weapon for Hornets

News

North Carolina’s $25 reward helped boost COVID vaccinations

BREAKING NEWS

RSS makes masks optional, plans to revisit decision in November

Elections

Rowan, Cabarrus, Stanly GOP host U.S. Senate forum in Gold Hill for registered Republicans only

Crime

Juvenile shot Saturday expected to make full recovery

Crime

Blotter: Homeless man jailed after throwing rocks through woman’s front door

Local

Political Notebook: Rowan County elections supervisor speaks out after debate to replace him

Crime

Blotter: Kannapolis man charged with involuntary manslaughter

Ask Us

Ask Us: What are current enrollment numbers for Rowan-Salisbury Schools?

News

Airplane makes emergency landing at Raleigh-Durham Airport

News

Race-blind redistricting? Democrats incredulous at GOP maps

Local

‘Stories behind these squares’: Town of Cleveland unveils country’s barn quilt mural, trail

Local

Mayoral candidates Alexander, Heggins discuss ‘Fame,’ protesting, pandemic

Education

Supporters of former Knox assistant principal speak up after resignation

Local

Volunteers focus on South Ellis Street for 11th annual BlockWork program

Education

Accounting firm to present annual school district audit report Monday

Lifestyle

Rowan Rockhounds Composite Youth Mountain Bike Team meetings set

Faith

Faith briefs: Barbecue fundraiser, harvest festival set for Nov. 6

Business

A hidden gem on Highway 29, Fusion Salon celebrates more than 15 years in business

Education

Walser honored by Smart Start Rowan