When performing push-ups, exercise results are augmented for the amount of effort applied. In other words, you get “more bang for your buck” because multiple muscle groups are being activated. You can get toned and stronger (arms, shoulders, chest, back, legs and abs) sooner.
BUT push-ups are no fun and they are hard to do!!
Try this: start with wall push-ups. These will help build up your strength gradually, progressing to the traditional horizontal push-up. The benefits of Push-Ups are many:
- Build strength and stamina
- Help develop a fit upper body and core
- Work multiple muscle groups
- Burn calories / lose weight
- Do them anywhere
- Increase difficulty as strength increases
- No equipment needed.
The muscles summoned and exercised are:
- Chest, pectoralis major
- Shoulder, deltoids
- Upper arm (back of), triceps
- Arms, biceps
- Abs, rectus abdominis & obliques
- Back, erector spinae
- Legs (front of thighs), quadriceps.
To maximize results, use proper Wall Push-Up form:
- Face wall, standing an arm’s distance away.
- Place your palms flat on the wall, finger tips up. Hands should be at shoulder height and slightly wider than shoulder width distance apart.
- Lean in toward the wall, bending elbows.
- Keep heels on the floor and abs contracted.
- Keep body straight like a plank (feet under hips).
- Elbows up.
- Do not let hips sag.
- Hold a few seconds.
- Then, push away bearing body weigh on arms, back to starting position.
While performing push-ups and increasing the number of reps, muscles will begin to fatigue. To forestall this fatigue, breathe with control so that the muscles may receive adequate oxygen. When doing a wall (or regular) push-up:
- inhale as you bend your elbows
- exhale as you straighten them.
To increase difficulty:
- Place feet farther away from the wall, making the body more horizontal.
- Keep your heels on the floor
- Perform push-up from this vantage point.
Another variation is the Push-Up to Standing:
Push-Up to Standing
- Inhale, lower body to push-up/plank position. Elbows are next to the ribs
- Exhale, pushing arms to straight position.
- Inhale walking hands back to feet.
- Maintain forward bend position, hanging like a rag doll.
- Exhale, rolling spine up to standing position
- Inhale, repeat sequence back down to push-up position.
- Repeat steps 2 through7.