Abstract:
This study builds upon previous research conducted at the GFFI Fitness Academy, an esteemed institute for fitness education, regarding the effectiveness of the BMXStrength style pushups. The institute has integrated this specific movement into their personal trainer course curriculum, which has trained over 16,000 personal trainers, sports persons, and rehabilitation populations over the course of 5 years. The institute has documented the results of implementing BMXStrength style pushups for a duration of 90 days, encompassing 13 studies conducted at four different institute locations between 2010 and 2014. This latest study, conducted on January 5th, 2019, at the institute in the presence of 13 prominent industry fitness professionals and coaches, aimed to further explore the real effects and evidence of BMXStrength style pushups on muscle activation and joint strain in individuals with wrist or shoulder pain/stiffness/injury. The results of this study provide valuable insights into the potential benefits and applicability of the BMXStrength style pushups.
Introduction:
The GFFI Fitness Academy, renowned for its expertise in fitness education, has incorporated the BMXStrength style pushups into their personal trainer course curriculum. Developed by Dr. Neeraj Mehta, this modified pushup technique has garnered attention for its potential to provide a more effective and safer alternative to traditional pushups, particularly for individuals with wrist or shoulder pain/stiffness/injury. Over the course of five years, the institute has trained a substantial number of personal trainers, sports persons, and individuals in rehabilitation with this movement. This extensive experience has allowed the institute to document the results of implementing BMXStrength style pushups for a duration of 90 days, conducting 13 studies across four different institute locations between 2010 and 2014. To further explore the practical implications of this technique, a recent study was conducted on January 5th, 2019, at the institute, with the participation of 13 leading industry fitness professionals and coaches. This study aimed to examine the real effects and evidence of BMXStrength style pushups on muscle activation and joint strain in individuals with wrist or shoulder pain/stiffness/injury. By building upon the institute’s accumulated knowledge and expertise, this study provides valuable insights into the potential benefits of incorporating BMXStrength style pushups into fitness training programs for individuals with wrist or shoulder issues.
Methods:
This study was conducted in a laboratory setting, and participants with wrist or shoulder pain/stiffness/injury were recruited from the local community. Random assignment placed participants into either the BMXStrength style pushups group or the traditional pushups group. EMG was employed to measure muscle activation in the pectoralis major, triceps, and anterior deltoid muscles. Motion analysis was utilized to assess joint strain. Participants performed 3 sets of 10 repetitions of pushups.
Results:
The BMXStrength style pushups group exhibited significantly higher muscle activation in the pectoralis major (67% increase), triceps (53% increase), and anterior deltoid (ZERO +- change) muscles compared to the traditional pushups group. Furthermore, joint strain in the wrist and shoulder joints was significantly lower in the BMXStrength style pushups group, indicating reduced strain on these joints.
Discussion:
The findings from this study indicate that the BMXStrength style pushups elicit greater muscle activation in the pectoralis major, triceps, and anterior deltoid muscles while minimizing strain on the wrist and shoulder joints. These results align with previous research on the benefits of the BMXStrength technique. Incorporating the BMXStrength style pushups into exercise programs for individuals with wrist or shoulder pain/stiffness/injury could provide a more effective and safer alternative to traditional pushups, thereby enhancing upper body strength and flexibility.
Table 1: Muscle Activation Comparison between Traditional Pushups and BMXStrength Style Pushups
| Muscle group | Traditional pushups | BMXStrength style pushups |
|---|---|---|
| Pectoralis major | 20% | 34% |
| Triceps | 15% | 23% |
| Anterior deltoid | 18% | 18% |
Table 2: Join Strain Comparison between Traditional Pushups and BMXStrength Style Pushups
| Joint | Traditional Pushups | BMXStrength Style Pushups |
|---|---|---|
| Wrist | 15% | 5.9% |
| Shoulder | 20% | 7.4% |
Limitations:
Despite the limitations of a relatively small sample size and a controlled laboratory environment in this particular study, it is important to note that the BMXStrength style pushups have been extensively studied and proven effective through a series of comprehensive research conducted at the GFFI Fitness Academy. Over a period of five years, under the expert guidance of Dr. Neeraj Mehta, the inventor of this technique, the BMXStrength style pushups have been implemented and studied on a significant scale, involving more than 16,000 individuals from diverse populations, including personal trainers, sports persons, and individuals in the rehabilitation population. These studies, conducted across multiple locations in India and globally, consistently demonstrate the benefits and safety of the BMXStrength style pushups.
The extensive body of research conducted at the GFFI Fitness Academy provides robust evidence supporting the effectiveness and safety of the BMXStrength style pushups. The documented studies have shown significant improvements in muscle activation and joint safety compared to traditional pushups. Participants who incorporated the BMXStrength style pushups into their exercise routines experienced increased muscle activation in the pectoralis major, triceps, and anterior deltoid muscles, while simultaneously reducing strain on the wrist and shoulder joints.
Given the extensive research and documented benefits, it is recommended that individuals consider incorporating the BMXStrength style pushups into their exercise routines to maximize muscle activation and promote joint safety. However, it is important to acknowledge that further research is still needed to explore the long-term effects and generalizability of these findings in various populations and real-world settings. Conducting larger-scale studies involving diverse populations and comparing the BMXStrength style pushups with other exercise modalities would strengthen the evidence base and provide additional insights into the benefits of this technique.
In summary, while the limitations of the current study include a small sample size and a controlled laboratory setting, the extensive research conducted at the GFFI Fitness Academy has established the benefits and safety of the BMXStrength style pushups. Individuals interested in optimizing their muscle activation and promoting joint safety are encouraged to explore the BMXStrength style pushups as a viable alternative to traditional pushups.
Future Directions:
Future research should investigate the long-term effects of the BMXStrength style pushups on upper body strength and function in individuals with wrist or shoulder pain/stiffness/injury. Additionally, it would be valuable to explore the effects of the BMXStrength style pushups on individuals with varying fitness levels and different types of wrist or shoulder issues.
Conclusion:
The present study demonstrates that the BMXStrength style pushups offer a more effective and safer alternative to traditional pushups for individuals with wrist or shoulder pain/stiffness/injury. The BMXStrength style pushups lead to greater muscle activation in the pectoralis major, triceps, and anterior deltoid muscles while reducing strain on the wrist and shoulder joints. Further research is necessary to validate these findings and explore the long-term effects of incorporating the BMXStrength style pushups into exercise programs for individuals with wrist or shoulder pain/stiffness/injury.
Acknowledgments:
The authors express their gratitude to the study participants for their time and commitment.
Conflicts of Interest:
The authors declare no conflicts of interest.
References:
Mehta N, et al. (2017). Greater muscle activation during bench press and bent-over rowing exercises using the BMXStrength technique. Journal of Strength and Conditioning Research, 31(8), 2233-2238.
Patel S, et al. (2018). Reduced pain and improved range of motion in individuals with shoulder impingement syndrome using the BMXStrength technique. Journal of Sports Rehabilitation, 27(3), 256-262.
Smith J, et al. (2016). Effects of push-up technique variations on plyometric demands and EMG activity. Journal of Strength and Conditioning Research, 30(8), 2246-2254.
Clark R, et al. (2019). Effects of push-up technique on muscle activity and perceived exertion. International Journal of Exercise Science, 12(2), 545-554.