The standard push-up is an exercise that works your chest, shoulder and tricep muscles. It is primarily a body weight or endurance exercise, and although it can transiently boost your metabolism if you do enough reps in a single session, it will not add to your muscle mass. However, once your have mastered the basic technique of a push-up, you can greatly increase its intensity. By varying your body position and/or adding more resistance to the push-up, your muscles will become stronger, larger and thus boost metabolism.
Pushup Variations
Step 1
Place your hands further apart to focus more on your pectoral muscles.
Step 2
Place your hands closer together to focus more on your triceps.
Step 3
Raise your feet onto an elevated surface, such as a chair, bench or step, to focus more on your shoulders.
Step 4
Perform a standard push-up wearing a weighted vest, or a backpack stuffed with weights for additional resistance.
Step 5
Use a section of rubber tubing crossed over your back and held against the floor by your palms. As you push up, the tubing will provide an additional load.
Step 6
Widen your feet for balance and shift your weight onto one hand. Perform a single-arm push-up.
Tips and Warnings
- Build up to four sets of eight to 12 reps, three times per week. Rest two to three minutes between sets. Aim for a powerful steady rhythm. Count four seconds down and two seconds up.
- Keep your head in line with your back throughout the movement. Looking up or looking ahead will hyperextend your neck and place excess stress on your cervical vertebrae. Keep your torso tight and in a straight line from ankles to neck. Allowing your body to sag can produce and/or exacerbate low back and shoulder pain.
References
- "Kinesiology" 5th Ed. K.F. Wells. 1971 p. 390
- The Military Push-up Push Workout
Member Comments
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