I was introduced to a fabulous new website with trainer tips so I'll be taking the WorkOut Wednesday from that website. Today's post comes from a blogger named "Trainer Momma" and today she discussed the proper technique for push ups. Here ya go.... ENJOY!
If you think push ups are not for you, you are mistaken. There are so many modifications for this move, that virtually everyone can do these.
Push ups are primarily for your chest (pectoral) muscles, but they also use plenty of triceps, shoulders, and back to work the entire upper body.
Chest Workout Part 1:
Push Ups
Objective:
Build strength in the pectoral muscles and upper body.
Starting Position:
The plank. Plank means as flat as a board.
Place your hands right under your shoulders.
Move your feet back so you are on the balls of your feet.
HIPS DOWN! Abs in.
TIPS
Movement:
Bend your elbows, and lower yourself to the wall. Elbows flair out. Go down as far as possible, then push back up.
Push Up Progression:
We are all at different levels, however, that is no reason why we ALL can't partake in the beautiful world of push ups. Here's the progression:
1.
Push Ups
Objective:
Build strength in the pectoral muscles and upper body.
Starting Position:
The plank. Plank means as flat as a board.
Place your hands right under your shoulders.
Move your feet back so you are on the balls of your feet.
HIPS DOWN! Abs in.
TIPS
- I can't empahsize the plank position enough. Find your plank position and become fast friends now. That is F.L.A.T., my friend.
- Your focus should be slightly higher than right in front of you.
- Shoulders on top of hands.
- Hips DOWN -- NOW! Have I said it enough?!?
- Wrists are killing you? Do the push ups with fists (if on the floor). Or, purchase some push up bars or use dumbbells with flat sides in order to take the pressure off your wrists.
Movement:
Bend your elbows, and lower yourself to the wall. Elbows flair out. Go down as far as possible, then push back up.
Push Up Progression:
We are all at different levels, however, that is no reason why we ALL can't partake in the beautiful world of push ups. Here's the progression:
1.
Never done push ups? Start here:
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| From Collages |
2.
OK, the wall is getting too easy. Take it down a level. Use a bench, couch, stairs, or mantle. Do push ups at an angle:
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| From Collages |
3.
Next, on your knees:
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| From Collages |
4.
And finally, the real deal:
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| From Collages |
Cheater, Cheater:
DO NOT let me catch you doing these four common mistakes. If you are, that means you need to take it up a level. Don't go too advanced too soon.
Remember, FORM FIRST.
(Click on the photo for a larger version of it.)
DO NOT let me catch you doing these four common mistakes. If you are, that means you need to take it up a level. Don't go too advanced too soon.
Remember, FORM FIRST.
(Click on the photo for a larger version of it.)
 |
| From Collages |
Workout Ideas:
Go for 10 push ups, then 15. Do two sets, then eventually three sets of push ups in your workout.
When those are getting easy, make your way down the progression to the next level.
And now, you go until you can go no more! 15! 20! 30!
Challenge yourself, your husband, your kids. Heck the next time you are out with the girls, hit the deck and challenge anyone to a push up contest! You will love the bragging rights!
Go for 10 push ups, then 15. Do two sets, then eventually three sets of push ups in your workout.
When those are getting easy, make your way down the progression to the next level.
And now, you go until you can go no more! 15! 20! 30!
Challenge yourself, your husband, your kids. Heck the next time you are out with the girls, hit the deck and challenge anyone to a push up contest! You will love the bragging rights!
I must add that push ups are not something you do every few weeks. Push ups are hard to do, and easy to lose. So do them at least once a week so you hang onto your hard earned mojo!
"Trainer Momma", you rock!!!
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