Women & Push Ups

Pushups can do more than just improve a woman's physical appearance; they can also help build upper-body strength. This is because they simultaneously strengthen so many muscle groups. Pushups can be performed in any location, by a woman of any fitness level and do not typically require any additional equipment or supplies.

Benefits

Pushups offer a variety of benefits to a woman. They can help build the pectoral muscles in the chest, which can give the breasts a more uplifted appearance. But pushups work more than just the chest; they also engage the muscles of the glutes, shoulders, triceps, lower back and abdomen. Toning such a large group of muscles can help boost your metabolism and burn calories. In addition, pushups can help build the muscle memory and strength required to prevent injuries and break falls.

Methods

Just like a man, a woman is capable of doing pushups from the toes. However, if this proves difficult at first, it is also effective to do them from your knees or at a 45-degree angle from a countertop. For an added challenge, do pushups at a decline, incline or with the aid of an exercise ball. Start with just 10 pushups, and gradually increase the amount as you get stronger.

Tips

When doing a pushup, tuck your elbows toward your body so that your arms create a 45-degree angle when you are closest to the floor. Always keep your back rigid and your abdominals contracted inward throughout the entire exercise. In addition to pushups, do exercises that strengthen the muscles of your upper back, such as reverse flys. Concentrating solely on pushups can create a muscle imbalance, causing back pain and rounded shoulders.

Considerations

If your wrists hurt when doing pushups, position a set of dumbbells on the floor beneath you and grasp the handles as you do the exercise. This will keep your wrists straight throughout the pushup. To prevent injury and achieve the best results, always practice proper technique. Keep your body straight and your movements controlled and smooth as you do pushups. Never arch or sag your back.