Push Up
I was inspired to do a write up on the push up today by one of my clients. He commented to me that he had never been able to do push ups, even when he was in the military. Guess what? We are now going to focus on push ups for him; even though he is in his 50s.
This exercise is a great way to strengthen your pecs (chest), anterior deltoids (front shoulder), and triceps (back of upper arm). As always, before beginning an exercise program you should consult with your physician and have someone experienced (like a personal trainer) there to help you with your technique the first couple of workouts.
Description:
Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other. Look forward rather than down at the floor. The first contact you make with the floor with any part of the face should be your chin, not your nose. Keep your legs straight and your toes tucked under your feet. Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up. Exhale as your arms straighten out. Pause for a moment. Lower your body slowly towards the floor. Bend your arms and keep your palms in a fixed position. Keep body straight and feet together. Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor, and inhale as you bend your arms. Pause for a moment. Begin straightening your arms for a second push-up. For easier push-ups, have an exercise partner place a rolled up towel underneath your chest. As you lower your body, touch your chest to the towel, pause, then raise your body. This is a little easier than touching your chest to the floor.
If you have any difficulty with this exercise, feel free to post a comment and I will get back to you as quickly as possible. Also, if there is a particular muscle group you would like to get a good exercise for, let me know.
Discussion:
How are you at doing push ups? Is there a particular exercise you have always had difficulty with?
This exercise is a great way to strengthen your pecs (chest), anterior deltoids (front shoulder), and triceps (back of upper arm). As always, before beginning an exercise program you should consult with your physician and have someone experienced (like a personal trainer) there to help you with your technique the first couple of workouts.
Description:
Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other. Look forward rather than down at the floor. The first contact you make with the floor with any part of the face should be your chin, not your nose. Keep your legs straight and your toes tucked under your feet. Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up. Exhale as your arms straighten out. Pause for a moment. Lower your body slowly towards the floor. Bend your arms and keep your palms in a fixed position. Keep body straight and feet together. Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor, and inhale as you bend your arms. Pause for a moment. Begin straightening your arms for a second push-up. For easier push-ups, have an exercise partner place a rolled up towel underneath your chest. As you lower your body, touch your chest to the towel, pause, then raise your body. This is a little easier than touching your chest to the floor.
If you have any difficulty with this exercise, feel free to post a comment and I will get back to you as quickly as possible. Also, if there is a particular muscle group you would like to get a good exercise for, let me know.
Discussion:
How are you at doing push ups? Is there a particular exercise you have always had difficulty with?
Comments