Starting today, the goal is to complete 20 push-ups a day. You can do them through-out the day. Push-ups are great for the upper body and core strength. (This exercise uses muscles in the shoulders, back, triceps, abs, and a little legs too).
Three different variations:
Beginner wall push-up:
1.) Stand 3 feet in front of a wall, hands shoulder width apart facing the wall.
2.) Lean towards the wall with your hands touching the wall.
3.) Push back to starting position
Beginner modified push-up on the floor:
1.) Position yourself on your knees and hands, and face the floor.
2.) Hands are a little more than shoulder width apart
3.) Knee distance is at a comfortable range
4.) Slowly bend your elbows and lower your chest until your chin reaches the
ground, then slowly return to the starting position.
ground, then slowly return to the starting position.
Military style push-ups
1.) Place hands on the ground, shoulder width apart, and feet together.
2.) You want a straight line from head to toe during the entire movement
3.) Lower yourself until your arms are parallel with the ground, and elbows are bent
(90 degrees).
4.) Return to the starting position by pushing back up, and extending the elbows.
Things to remember in all three variations:
Make sure your core and glutes are tight the entire time.
Squeeze shoulder blades together as you return to the starting postion.
Flex tricep muscle as your return to the beginning.
Always keep your back nice and straight.
Even if you can only do a few push ups to start, it is better than doing none.
For all variations exhale on the way up, inhale on the way down.
Do not strain yourself, if you feel any pain then stop.
As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cooldown.
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