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413 Views 0 Replies Latest reply: Feb 12, 2014 1:57 PM by adamheimann
adamheimann Legend 522 posts since
Apr 17, 2013
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Feb 12, 2014 1:57 PM

Pushing up Push-Ups for Increased Strength

Los Angeles, CA – 2/12/2014

Push-ups are regarded as one of the best body-weight training exercisesout there.  These challenging moves buildupper body strength in the arms, chest, and shoulders and require strength inthe abdominals, back and legs to perform properly.  They can also offer a boost in self-esteem asaccomplishing them takes whole-body fitness and it’s an empowering move.

In addition to being powerful, the push-up is also versatile and thereare a variety of ways to change it to make it easier for beginners, or more challengingfor advanced athletes.

For beginners opting to push-ups on the knees is a good method, and oneway to begin moving into push-ups on the toes is to add an incline such as abench or pushup against a wall, or try frog push-ups.  With the toes behind the knees and kneesslightly outward, rise up with arms extended then lower down only the chest,keeping hips high in the air and weight on the balls of the feet.  This is a challenging position for the entireupper core, and can help build levels of strength that will surprise even the fittestathletes out there.

We’ve all seen push-ups done with one arm, but adding a hip abduction byraising one leg is another way to challenge whole body strength in thismove.  Starting in a plank position, liftone leg slightly off the floor and out to the side.  Perform a traditional push-up but keep theleg extended to challenge balance and coordination.  Be sure to contract the glutes in order tokeep the leg lifted.

In addition to these modifications, be sure to execute properpositioning each time a push-up is performed. Core should be tight, arms should be slightly wider and in line with theshoulders, and chest should never drop past the line of the elbows.  Try these challenging additions to the nextset of push-ups in any style work-out or on their own for extra strengthtraining.

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