The pushup uses your body weight as resistance. Pushups have been used for assessing muscular endurance, which is the ability of your muscles to exert lower amounts of force for many repetitions. Pushups target your chest, shoulders and triceps muscles. When performed correctly, your core, the abdominal and lower back muscles work to maintain proper form. They can be performed with modifications and advancements to accommodate all fitness levels.
Bench Press
The bench press exercise is performed using a barbell, with the option of using a pair of dumbbells. Lie on a flat bench with your legs bent and your feet flat on the floor. Begin the exercise by holding the weight over your chest with your arms fully extended and a little more than shoulder-width apart. Slowly bend your arms, bringing the weight down toward the center of your chest. Pause when touching your chest, and then fully extend your arms back up to the starting position. Complete three to four sets of 10 to 12 repetitions. This exercise works primarily your chest with your triceps assisting in the extension.
Seated Shoulder Press
This exercise is performed using a pair of dumbbells, with the option of a barbell, while in a seated position. Sit on a upright bench with back support with your feet flat on the floor. Bend your elbows holding a pair of dumbbells just above your shoulders. Contract your abdomen to keep your back from arching. Begin the exercise by fully extending your arms overhead, lifting the dumbbells up toward the ceiling. Slowly lower the weights back towards the starting position. Complete three to four sets of 10 to 12 repetitions. This exercise works primarily your shoulders, with your triceps assisting in the extension.
Tricep Extension
This exercise can be performed using a dumbbell or lower pulley, from a standing or seated position. Begin the exercise by extending your arms overhead, holding the resistance in your palms while they are facing the ceiling. Contract your abdominal muscles to avoid arching your back. Bend your elbows, slowly bringing the resistance back behind your head until your hands reach the back of your neck. Keep your arms close to your head with your elbows pointed toward the ceiling. Continue the exercise by extending your arms back up to the starting position. Complete three to four sets of 10 to 12 repetitions.
Yoga Plank
The yoga plank pose places your body in the same position as the extended part of the pushup exercise. The plank is performed by holding the extended position, contracting your chest, shoulder and tricep muscles. Your core muscles work to keep your torso in alignment. Hold the plank pose for a period of five full deep breaths, working up to 60 seconds.
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