Classic push ups are designed to build strength of the chest, upper back, shoulders and lower abdominals. Start with the classic version and then move onto variations that increase in difficulty. Ideally, do at least three sets of eight to 12 repetitions. If you are very fit, you can do as many push ups as you can until you reach muscular fatigue. Do what is appropriate for your fitness level and goals.
Classic Push Ups to Warm Up
Warm up with classic push ups and one variation to bump up the challenge. Start with your palms on the floor, shoulders-width distance and feet about hips-width apart. Start with the chest and legs extended and the lower abs drawn in to safeguard the lower back. Lower the chest to the floor, without letting your hips drop. Press the hands to return to the start position and pause -- and slightly squeeze the shoulder blades together. Do at least three sets of eight to 12 reps. Follow this push up exercise by setting your feet up on a bench or chair that won't move and do the same number of reps. Increase the difficulty by placing your feet on a higher platform so that your feet are above your hips. You can also use a larger Swiss ball and set your feet on it. This workout will build the pectoralis major of the chest, lower abs and the trapezius and lattisimus muscles of the upper back. The front and back of the shoulders, anterior and posterior deltoids, will also get a workout -- as will the lower abs.
One-Handed Push Up on a Bench
Proceed to one-handed push ups on a bench that is bolted into the floor so it cannot slide out from under you. Place your palm flat on the center of the bench and step back so that your spine is straight and your feet wider than your hips -- you will feel that you have made a triangular formation with your hand and feet. Keeping the crown of your head extended and lower abs drawn in, bend your elbow and keep your chest stiff, then lower it toward the bench. Press up without using momentum, pausing for a moment at the top, drawing the shoulder blades down toward your waist. Do eight to 12 reps before repeating to the other side. Do three sets for each side. This variation will also define the triceps of the upper arms and the rhomboids, which are the smaller muscles between the shoulder blades.
One Hand, One Foot Push Ups
Complete your push up workout with one-handed push ups on the floor, with an optional challenge to proceed to one hand and one foot. The muscle memory you have created with using the bench will be activated for one-handed push ups on the floor. Start with one palm flat on the floor below your face and step your feet back, wider than your hips. Engage your lower abs and keep the head and neck extended. Bend the elbow and slowly lower your chest to the floor, pausing. Press back up and pause at the top, keeping the shoulder blades down away from the ears. Do eight to 12 reps before repeating to the other side. Perform three sets.
Once these become comfortable, boost the difficulty by setting one foot on the floor, in line with the hand and placing the big toe of the other foot on that heel. For example, set the right hand on the floor below the face and step the right foot onto the floor, placing the big toe of the left foot on the right heel. Move slowly and do only one set of eight to 12 reps. Then rest. These variations will create obvious muscle strength and definition in the arms, chest and the upper back.
Member Comments