Push-ups - Bodyweight

Other types of Push-ups: Stability Ball

  • These can be done with your knees on (for less difficulty) or off the floor, depending on your fitness level. Place your hands on the floor slightly wider than shoulder width apart and step back until your body is in one straight line from your head to your feet. Engage your abdominals to keep your spine neutral.

  • Bend your elbows towards the side of the room and lower your body towards the floor. Pause at the point just before your form is compromised, then press your body away from the floor until your arms are straight.

  • You may want a mat for your hands and knees, or you may want a small aerobic-class type step to give you a little bit of elevation and change the angle at which you are working your chest muscles.

  • Chest 

  • Abdominals  Arms  Shoulders 

  • Pectoralis major, Anterior deltoids, Triceps brachii

  • TIP: Think of your nose and hips arriving to the bottom at the same time so that your spine stays neutral.

Variations for Push-ups

  • Wall Push-ups

    Easier than full push-ups, these still give your chest and triceps a good workout and are a great rotator cuff strengthener.


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