A pushup is difficult primarily because you are lifting a significant portion of your body weight.
Here's a breakdown of why this exercise can be so challenging:
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Bodyweight Resistance: As the reference mentions, you're pushing against approximately 75% of your body weight during a standard pushup. This makes it a compound exercise, engaging multiple muscle groups simultaneously.
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Muscle Engagement: Pushups require coordinated effort from several muscle groups, including:
- Pectorals (chest): Primarily responsible for the pushing motion.
- Triceps (back of upper arm): Assist in extending the elbows.
- Anterior Deltoids (front of shoulder): Contribute to shoulder flexion.
- Core Muscles (abs, lower back): Stabilize the body and maintain proper form.
- Serratus Anterior (muscles along the ribs): Help with scapular protraction (rounding the upper back).
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Leverage: The mechanics of a pushup create a significant lever arm. Your body acts as a lever, with your toes as the fulcrum and your chest as the point of resistance. This leverage amplifies the force required from your muscles.
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Strength Imbalances: If certain muscle groups are weaker than others, pushups can become more difficult. For example, weak core muscles can lead to sagging hips and decreased power output.
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Proper Form: Incorrect form significantly increases the difficulty and risk of injury. Common mistakes include:
- Sagging hips: Indicates weak core.
- Elbows flaring out: Can strain the shoulder joints.
- Incomplete range of motion: Reduces the effectiveness of the exercise.
- Head dropping: Can strain the neck.
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Progression: Attempting advanced variations (e.g., decline pushups, one-arm pushups) before mastering the standard pushup can also make the exercise unduly difficult.
Solutions & Modifications:
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Incline Pushups: Performing pushups with your hands elevated (e.g., on a wall, bench, or box) reduces the percentage of body weight you're lifting, making them easier.
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Knee Pushups: Performing pushups on your knees instead of your toes decreases the resistance.
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Focus on Form: Prioritize proper form over the number of repetitions. Aim for a full range of motion and controlled movements.
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Strengthen Supporting Muscles: Incorporate exercises to strengthen your core, chest, triceps, and shoulders.
By understanding the factors that contribute to the difficulty of pushups and implementing appropriate modifications and training strategies, you can gradually increase your strength and improve your ability to perform this effective exercise.
