The push-up has to be one of the longest standing body weight exercises known to man and it remains popular for good reason. It strengthens the entire upper body, defines the triceps at the back of the arms, the chest muscles and shoulders, as well as works the core. Try these variations on the standard push-up as part of your exercise routine this week.
The wall push-up allows you to confidently lean your body toward something upright making it easier to perform this exercise.
Standing at arm’s length from a wall, place your hands on the wall, shoulder width apart, at shoulder level. Slowly press your body toward the wall as you inhale and then press away from the wall as you exhale.
Perform 8 reps, then rest for 30 seconds.
Then try 10 reps. Rest.
Perform one more set of 15 reps, then rest again.
- Go for another round of 10 reps. Rest. Then finish with another 8.
Push-ups on the knees are another way to make this exercise a bit easier.
Start by kneeling on all fours with palms flat on the ground shoulder width apart, position your hands so they are directly below your shoulders.
Keeping your back straight, tuck your buttocks under by forming a straight diagonal line from the top of your shoulders to the bottom of your spine. You may need to walk your hands forward to do so.
Slowly begin lowering your body as one unit by bending at the elbows. When you feel the need to push back up, return to the straight arm position, and smile.
- Perform the same number of reps and rest as above for a good workout.
Try either of these push-up routines every day this week. For an extra challenge increase the amount of reps.