How to do 3-Way Pushups

The standard pushup is a classic in isolating the Pectoralis and emulates a bench press. It is a great beginner exercise that requires no equipment and can be performed anywhere. Dennis and Paul Tran decided to give the traditional pushup a twist by turning it into a 3-way pushup. The purpose of this exercise is to isolate one side of the body and to build core strength and other muscle groups.

Step 1: Get on the floor and maintain a straight and rigid torso. Place both your hands on the ground slightly wider than your shoulder width. Start from the top position with your arms at full length and your triceps and chest muscles contracted.

Step 2: Next relax your triceps and lower your chest to the ground. Try to get as close the ground as possible without touching it while still maintaining a rigid torso. Then push back up with your chest and triceps muscles.

Step 3: To work different muscles with the 3 way pushup method, alternate both arms positions by placing your right arm slightly above your shoulder and leaving your left arm in the same starting position. You will want to alternate to work out both sides of the body.

Tips:
• To make this exercise more difficult you can place your feet on a bench or chair. Another method to make the exercise more difficult would be to do a hold when going down on a pushup.

Incorrect Methods:
1. Not lowering your chest close to the ground.
2. Doing pushups too fast, using momentum to complete the pushup.
3. Body is limp and not rigid.

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Paul Tran, PharmD Candidate 2012, UWSOP