help me do this push up exercese

December 16, 2007 6:35 AM

How to do this push-up exercise from 5BX? I am working through the 5BX exercise program and got up to Chart 3. Exercise 4 in this chart is a form of push-up that i find almost impossible to perform properly. More inside

The description for it states that you should start with hands under shoulders, touch chin to floor in front of hands, then touch forehead to floor behind hand before returning to upright position. Perhaps it is just me not being fit enough to do it, but I was doing 20 normal push-ups from the previous chart (2) at A+, and the increase in difficulty normally is quite gradual with this program. At the moment I can do it 3 times, and there is no way I could do 15 in one minute as required. Two additional questions: a) is there a video with instructions for 5BX? I know of the original Canadian Air Force video, but had no luck buying it anywhere. b) is there an updated version of the 5BX program?
Thank you.

posted by slimeline to Health & Fitness (3 answers total)

OK. I find that particular push-up easier than a traditional push-up. (I used to do push-ups, I haven't done one in many months, and I'm a woman.) Which suggests to me that there is some kind of different body geometry at play.

I am going directly from the "down" position to the "forehead-touching-floor" position. There doesn't seem to be any direction as to any special way to achieve that position. Is that what you're doing? I think I find it easier than the traditional push-up because I'm shifting my body weight backwards and don't have to push much with my arms. So it's like my arms are doing less work, as my weight is just kind of swinging backwards. I don't have to *push* backwards; if I angle my butt into the air my body just *goes* backwards. And then, there's the floor, and there's my forehead. Touch. Then I kind of pull my butt down and swing forward to the "up" position.

And that's where the trouble starts, because all the weight is back on my arms, and I have to go down without losing control, but that's the same as with a traditional push-up. :)

So, maybe try to direct these positions with your butt, as opposed to anything else. If you still can't do it well, just keep doing it, and you'll get better. It could be some muscle that just ain't well developed, or it could be that your weight is distributed way differently (than mine, or than the 5BX writers), or you could have longer torso/shorter legs/shorter arms, whatever. Either way, when you can do 15 of these you'll be awesome.

Or maybe I'm doing it wrong because I'm not relying on my arms so much. But it doesn't *say* to do anything special, so I'm just doing what works easiest.
posted by iguanapolitico at 8:20 AM on December 16, 2007

If you cant progress to the next chart in 5bx and you KNOW that you should be able to I would modify the charts a little... do as many of the chart 3 push ups as you can and then without stopping complete the number of reps with the chart 2 push ups. You will slowly add chart 3 and take away chart 2.

You may also need to spend some time without a clock running just practicing the new exercises. Remember, great push ups use much more than just your arms, try to pull your butt and chest up using your other muscles.

I dont think there is an updated 5bx, but you should check out crossfit... www.crossfit.com

Its like 5bx on crack.
posted by outsider at 10:09 AM on December 16, 2007

Here is another good reference for fitness standards and "how fit are you?" from crossfit Seattle.
posted by tiburon at 11:04 AM on December 16, 2007