Push-Up Variations: An Exercise Challenge. | Keep it Moving Fitness

Browse By

Push-Up Variations: An Exercise Challenge.

More often than not, new clients of mine are always complaining about how they can not (and even sometimes will not) do pushups. “I am just a beginner,” they say or “I need to build my strength first, ” or “blah, blah, blah blah…. BLAH.” All of the excuses start to blur after a while. I’m not sure if I even hear them anymore.  What I want you to know is… ANYONE can do pushups. There are so many push-up variations to them. They can challenge everyone at any fitness level and the benefits are astonishing. Adding pushups to your fitness regimen will do more than strengthen your chest. This super exercise will tone your shoulders, triceps, glutes and EVEN YOUR ENTIRE CORE… (so you say you want a  nice belly. Pushups are the way to go). They burn crazy calories too!

The Push-Up Variations Challenge

Today’s Challenge is for you to complete 3 sets of 10-12 repetitions of each of the following push-up variations of pushups throughout the day.  Also, Top it off with a 2- 3-mile run.

1. Classic Pushup:

A
To do: Get into plank position, with your hands under but slightly outside of your shoulders.

B
Lower your body until your chest nearly touches the floor.

As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move. Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.

If your hips sag at any point during the exercise, your form has been broken. When this happens, consider that your last repetition and end the set.

C
If it hurts your wrists to put your hands directly on the floor, place a pair of dumbbells (use a pair with flat edges, like hex dumbbells) at the spots where you’d position your hands. Then grasp the dumbbells’ handles and keep your wrists straight as you perform the exercise.

2.  Modified Pushup: 

Just until you build strength, come on your knees. But NO EXCUSES Try at least one set of regular pushups.

Push-up variations

 

3. Incline Pushup:

With a stable chair or bench, perform the basic push up on an incline. I bet you will feel the burn for sure here.

4. Decline Pushup:

Opposite from the move above. Put your feet on a stable bench or chair, with hands remaining on the ground, and push up

5. Stacked Feet Pushup:

Engaging your abs a little more, try to stack those feet and pushup

 

REMEMBER… DO 3 sets of of 8-10 repetitions for each exercise. Then  run 2-3 miles. You can break it up for the remainder of the day. Push-ups in the morning with a short run and pushups in the evening with another short run is what I am about to do. . YOU CAN DO IT!

 

 

I “borrowed” these pics from WomensHealth THANKS!

email

Join In On The Facebook Convos...