Exercise Library: Push Ups

There is one exercise that I love to hate, and that is the push-up.  With so many modifications to make it easier, more difficult, muscle specific (think triceps here), medical condition specific (think pregnancy here) and mobile (do them anywhere), push ups should be on your list of exercises when designing your routine.

 

 

 

For a basic pushup, as with above, place your hands slightly wider than shoulder-width apart and your feet placed in a position that is comfortable to you.  For myself, my feet are generally in line with my hips but some people will bring them in closer and even as wide as if your bottom half was forming part of an “x.”

Keeping your abs engaged and your body in a straight line, lower your chest close to the ground as your elbows close into a 90 degree angle.  Push right back up, feeling the move through your chest and triceps.  Breathe in as you move down, and breathe out on the way back up.

 

 

 

An advanced way I like to do push ups is with my hands on a medicine and knees bent.  This close grip position targets more of the triceps muscles than with standard push ups.  It is also a bit challenging while it works your whole core since you are trying to keep stabilized on the ball without falling.  (Note: Please do this only when you have mastered a basic push up).

 

 

 

An even more advanced move is with your knees up off of the ground.  I will honestly tell you that this is not a variation I do often since I do find it very challenging.  It requires a lot more core strength and balance than most other push up variations.

 

If you are pregnant and would like to continue doing push ups, you can place your hands on a bench or the couch.  For an even more modified version, you could place your hands on the wall in front of you and position your body so that your feet are a few feet from the wall.  Be sure you are secure and that you are wearing your sneakers so as to keep from slipping.

 

So, there you have it! Those are just a few ways in which you too, can add in a killer move for your chest, triceps, back and abdominals.  Comment below to share your favorite variation of the push up.