The Perfect Pushup

alexander lakhanpalWhile The Pushup may seem like a fairly easy move for those of us in relatively good shape, apparently, a lot can go wrong with a pushup. From hurting your back to straining your neck, if performed improperly, a pushup can in fact be a hazard to your health. If you are new to fitness, I suggest that you start slow and focus on form instead of trying to crank out a significant number of pushups. Even modifying the pushup until you are comfortable or physically able to correctly perform a full pushup is a worthwhile idea. Doing 100 pushups is of little consequence if you throw out your back and can’t turn your head to the side owing to improper form. So for novices and “pros” alike, I would suggest that you heed the following advice.


Make sure that you are working on a flat even surface, unless you are performing advanced training moves that require an uneven surface. Make sure that you have a mat or a clean surface under you so that you don’t cut your hands

2. Alignment

Ensure that your shoulders are directly over your wrists, and that your lower back isn’t sagging – but also that your lower back/glutes aren’t raised. Your should be in a straight diagonal line from your head to your feet.

3. Watch the Neck

Don’t Strain your neck! This is a very common mistake that people make when they are tired, or just don’t know proper form. Make sure your neck is stretched out long, and that your eyes are slightly forward.

4. Do a full push up

When you are at the lowest point, your elbows should be at 90 degrees. Engage your shoulders triceps lats and abs fully. Always protect your lower back and try to engage as many muscles as possible.

For correct form, see below:

Top Gym-Free Exercises

alexander lakhanpal nyFor those of us living in an urban environment, space can come at a real premium. Because of that, it can sometimes be challenging to find a space in our own homes or apartments where we can exercise without accidentally knocking something over, or angering our downstairs neighbors. While a gym membership provides a great alternative to trying to workout in your home, during these warm summer months, it may be a breath of fresh air to take your gym routine outside.

While this circuit is challenging, it’s by no means impossible. Strive for your own personal best. As you get stronger , gradually increase the number of sets that you do for each move.

The Routine

Pullups : Do four sets of ten repetitions. Rest for twenty seconds or less between each of these sets…preferable less! Follow this up with two minutes of jump rope.


Alex LakhanpalDips: Find a park bench and do four sets of twelve repetitions. Again, don’t rest for more than twenty seconds between each set, and aim to shorten the duration of rest each time.



Alexander LakhanpalMountain Climbers : Do two sets, each set should last one minute. Take no more than twenty seconds between sets.



Pushups : Do three sets of pushups, each for one minute.