Enhancing Skills

Push-up

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Body Weight

The push-up is a classic bodyweight exercise that targets the chest, shoulders, triceps, and core.

Stretch: Arm circles, chest stretch, shoulder stretch.

Warmup:

  1. Arm circles – 10-15 reps forward and backward.
  2. High knees – 30 seconds.
  3. Jumping jacks – 30 seconds.

Proper form:

  1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
  2. Keep your core engaged and your back straight.
  3. Lower your body towards the ground by bending your elbows, keeping them close to your body.
  4. Push your body back up to the starting position.

How to reduce the difficulty:

  1. Perform the push-up on your knees instead of your toes.
  2. Perform the push-up with your hands elevated on a bench or step.

How to increase the difficulty:

  1. Perform the push-up with your feet elevated on a bench or step.
  2. Perform the push-up with one arm or leg raised.

Reps: Beginner: 8-10 reps Intermediate: 12-15 reps Advanced: 20-25 reps

Estimated time for exercise: 5-10 minutes.

Body Group:

Chest

Muscle Group(s):

Abdominals, Chest, Shoulders, Triceps

Muscles used:

Primary:

Pectoralis Major

Secondary:

Deltoids (Anterior), Triceps Brachii

Tertiary:

Rectus Abdominis, Serratus Anterior

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Find stuff?

Post Calendar

March 2024
S M T W T F S
 12
3456789
10111213141516
17181920212223
24252627282930
31  

Categories