So You Wanna Do a REAL Push-Up?
A real push up (a body weight push-up on the floor on your toes) – that is a great goal to have! This functional exercise works your entire body: Your arms and shoulders are helping while your legs, core, and back muscles are stabilizing. More muscles worked means more calories burned! If you can’t do a push-up right now, modify as much as you need to in order to maintain good technique. This will keep you safe and on
target to reach your goal.
Technique:
DO keep the core braced rather than arching your low back. Do keep the head on straight rather than letting it fall down or straining to look forward. DO keep the legs engaged rather than letting them buckle. DO angle the elbows slightly back rather than winging them forward. DO keep the upper back stable rather than collapsing.
Video yourself to check your technique and to have a ‘before’ video for comparison.
How to modify:
You’re probably familiar with the kneeling modification. Use this variation when in a circuit class and the object is to keep moving. When working on building strength and progressing toward a full push-up, kneeling push-ups are not the best option. Instead, keep the legs straight and raise the upper body as high as you need to in order to maintain good technique through all the repetitions. If you have access to a rack, adjust the barbell and use that for your hands. This option also allows you to note exactly where you’re at and to progress gradually. As you get stronger, you’ll lower the bar closer and closer to the floor. If you don’t have access to a rack, begin on any even, sturdy surface, such as a machine at the gym or your kitchen counter at home.
The Program:
On 2-3 non-consecutive days each week, perform 3-4 sets of 10-15 repetitions. Rest when form deteriorates. When it’s no longer challenging, lower the bar or find a lower surface at the gym or around the house. Since it is a full body exercise, remember to also train your back (with the exercises in this post) and your core (with the exercise is this post).
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com
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