Perfect Pushups to Increase your Strength!

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Upper body strength eludes many of us. Push Ups are one exercise that may just be the perfect to build strength and confidence. Did you know that push ups build upper body strength, core strength, increase bone mass, and increase your metabolic rate? So how do you do a perfect push-up? Glad you asked…

Push up Basics for Beginners
If you are new to push ups and lack the strength to do a standard push up correctly you can start with a progression that will lead to you gaining strength, and practicing the correct form to avoid injury.

Start Here:

Wall Push-ups
To do a wall push up, face a wall, place your feet together about a foot away from the wall. Place
your hands flat on the wall about shoulder width apart. Bend your elbows until your face is about two inches from the wall and then push your arms straight. Repeat for 10-15 repetitions. Tips: Keep your body solid, don’t sag and keep your elbows at 45 degrees.

Table Push-ups
You will need a sturdy table. Place your hands on the table shoulder width apart with your arms straight. Your legs are extended behind you as if you were doing a standard push up. Bend your elbows until your chest touches the table. Push yourself back up and repeat for 10-15 repetitions.

Chair Push-ups
Using the seat of a sturdy chair, place your hands on the chair with your feet extended behind you. Bend your elbows until your chest touches the chair. Keep your body straight and push yourself back up until you are back in the starting position. Repeat for 10-15 repetitions.

Knee Push-ups
Place your hands and knees on the floor. Your hands should be shoulder width apart. Your knees should be together, feet off of the floor. Using your knees to balance, keep your upper body straight. Bend your arms until your chest is about 2-3 inches from the floor. Push yourself back up to your starting position. Repeat for 10-15 repetitions.

Full Body Push-Up
Lay on your stomach on the floor. Place your hands on the floor shoulder width apart. Keep your toes on the floor. From this postion, push yourself up until your arms are straight. Bend your arms lowering yourself until you are 2-3 inchs from the floor. Repeat for 10-15 repetions. Try to complete 1-3 sets.
 
 
Fit Tips to Keep in Mind
Keep your core engaged the entire time. Don’t let your body sag. Use your arms and shoulders to lift your bodyweight rather than another muscle group like your legs. It is better to do five perfect push-ups than do ten incorrect.
Challenge yourself over the next month to be complete 1-3 sets of 10-15 repetions 2-3 days/week of some type of push up. Are You In?

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