push-ups strengthen and tone almost every muscle in your upper body and abdomenals without using fancy machines and weights.
Push Ups
Push ups are one of the basic and most common exercises for the human body. They are not just ideal for your chest, but do a great job of defining your shoulders, triceps, abs, , and torso.
You can do push ups just about anywhere and without any special equipment.
10 to 15 minutes a day is all you need to improve your strength and flexability. You will feel much better about yourself and much more confident when you see your improvement.
You can do push ups just about anywhere and without any special equipment.
10 to 15 minutes a day is all you need to improve your strength and flexability. You will feel much better about yourself and much more confident when you see your improvement.
Proper Push-up form
Lie prone on the ground with hands placed as wide or slightly wider than shoulder width. Keeping the body straight, lower body to the ground by bending arms at the elbows 90 degrees. Raise body up off the ground by extending the arms. Repeat.
Body weight should be lifted by the arms; don't be tempted to use your butt, stomach or the lower half of your body to pull yourself up. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.
Inhale on the way down and exhale as you extend your arms.
Body weight should be lifted by the arms; don't be tempted to use your butt, stomach or the lower half of your body to pull yourself up. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.
Inhale on the way down and exhale as you extend your arms.
So you've tried to do push ups, but can only complete one or two before your arms give out.
Don't be discouraged. There are several alternative options which will still allow you to be successful and increase your strength.
For a Real Challenge
Incline Push-ups -Raising your feet on a step or bench will increase the pressure on the arms, upper back and abs. When regular floor push-ups are too easy and you want to increase your upper body strength then try these. Proper body alignment and breathing are still important. (see top of page)
How many should you be able to do??
Click on the link below to see the California Physical Fitness Test
FITNESSGRAM® Healthy Fitness Zones
FITNESSGRAM® Healthy Fitness Zones