Push-ups should be part of everyone's workout routine as they help to strengthen the entire upper body. They also provide weight-bearing exercise for the arms and wrists, which is important in the prevention and management of osteoporosis. There are many ways to do push-up exercises; both the beginner and advanced exerciser can benefit from these.
Wall Push-Ups
Doing push-ups against a wall is the easiest way to do this exercise. Stand with the feet about hip-width apart and far enough away from the wall that the palms can be placed flat against the wall. The hands should be chest height and about shoulder-width apart.
Tighten your abdominal and buttocks muscles, bend your elbows and bring your nose to the wall. Maintain a straight body and do not let your hips drop forward, then press back out. Move slowly and with control. Keep your hands on the wall the entire time; do not let them bounce off the wall when pushing back up. Keep your heels flat on the floor. Perform eight to 12 repetitions and up to three sets.
Incline Push-Ups
When wall push-ups become easier, the next step is to progress to an incline push-up. Incline push-ups are done with the hands on a stair --- the higher the stair, the easier the exercise --- or on a sturdy table or weight bench. When performing an incline push-up, your heels come off the floor.
Repeat the same motion as a wall push-up and do not drop your hips forward. Keep your elbows close to your body when lowering up and down. Do eight to 12 repetitions and up to three sets as strength improves.
Push-Ups with an Exercise Ball
Using an exercise ball is a good way to start doing push-ups on the floor. It also works your core muscles, which stabilize your body while doing the push-up.
Place your stomach on the ball and your hands flat on the floor. Walk out so that the ball rolls towards your thighs. The closer the ball is to your feet, the harder this exercise is; beginners should not walk out too far and some may need to start with the ball under the stomach.
Place your hands flat on the floor underneath your chest and about shoulder-width apart. Bend your elbows and lower your nose towards the floor without dropping your hips or arching your low back, then push back up. Maintain a neutral spine throughout this exercise. Perform eight to 12 repetitions and up to three sets.
Floor Push-Ups
The push-up exercise not only works the chest, it also works the bicep and tricep muscles in the arms and helps strengthen the core as the muscles work to maintain a straight spine, reports MayoClinic.com.
For a modified push-up, come onto your hands and knees and lift the feet up off the floor. Place your hands flat on the floor underneath the chest and about shoulder-width apart. Bend your elbows and lower your nose towards the floor, without dropping the hips or arching the low back, then push back up. Keep your elbows close to the body throughout the exercise. If your arms are weak, only lower as far as possible while maintaining good form, even if it is just a few inches. As strength improves, go closer to the floor. Peroform eight to 12 repetitions and up to three sets.
When ready, try this exercise with your knees off the floor, even it it means only doing one or two full push-ups and the rest with your knees down. Try to increase the number of full push-ups that you can do during each workout.
Advanced Push-Ups
When floor push-ups become easier, try placing your hands on an exercise ball, medicine ball or Bosu trainer, which makes the exercise more challenging. Another option is to place your feet on a weight bench to perform a decline push-up. There are many ways to make push-ups more challenging without needing expensive equipment.
Member Comments