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Engaging your core and hips is key with this unique pushup style.
Pushups stand out as one of the most versatile exercises you can incorporate into your fitness regimen. They’re convenient, requiring no special gear, and can be executed virtually anywhere, at any time. This dynamic exercise significantly enhances the strength of your chest, arms, shoulders, and core. Beyond muscle building, pushups contribute to better posture, balance, and functional fitness, making everyday tasks more manageable. Ready for a challenge? We consulted Ash Wang, a trainer at The Pack, who notes that mastering this specific pushup variation after the age of 50 signifies exceptional upper-body strength.
Aging brings about numerous physical changes, with sarcopenia— the gradual decline of muscle mass and strength—being a major hurdle. This process accelerates as you age, especially if you don’t maintain a routine that includes resistance training and a protein-rich diet.
You Lose Upper-Body Muscle and Strength as You Age
Wang explains, “Upper body muscles are particularly susceptible because our daily activities don’t often involve as much pushing and pulling compared to lower body actions like walking. This lack of regular movement exposure increases the risk of injuries.” He adds, “As we grow older, there’s also a reduction in neuromuscular efficiency, which means the brain has a harder time activating muscle fibers. This affects strength even before any noticeable muscle loss takes place.”
“Upper-body muscles are particularly affected because daily life tends to underload pushing and pulling patterns compared to lower-body movements like walking. Less frequent exposure to movement = higher risk of injury,” Wang tells us. “As we age, there is also a decline in neuromuscular efficiency, meaning the brain becomes less effective at recruiting muscle fibers, which impacts strength even before visible muscle loss occurs.”
The Key Mistake When Performing Pushups
The most common mistake Wang has seen clients make is performing knee pushups if they’re unable to complete classic pushups.
“Knee pushups remove the requirement to create full core and hip stability, which is why you often see the hips shooting upward and a visible ‘break’ in what should be a rigid plank from shoulders to ankles,” Wang explains. “That break limits force transfer and reduces how much of the body the exercise actually trains.”
If You Can Complete This Pushup Variation After 50, Your Upper Body Is Top-Tier
A productive alternative is using an elevated surface, such as a plyometric box, workout bench, or sturdy table to complete hands-elevated pushups.
“This variation preserves the full-body plank, keeps the core and hips engaged, and allows pushups to be scaled appropriately. As strength improves, the height of the surface can be gradually lowered while maintaining proper alignment and control,” Wang explains. “Alternatively, a dumbbell chest press can work some of the muscles required for a pushup.”
How To Perform Hands-Elevated Pushups
- Place your hands on a sturdy elevated surface, slightly outside shoulder-width.
- Step your feet back so your body forms a straight line from your head to your heels.
- Activate your core.
- Bend your elbows to lower your chest toward your hands, descending until your chest is close to the surface.
- Press through your palms to rise back up.
