Push-ups are one of the
best upper body exercises and should be included in all workout programs - whether you're trying to lose
weight, get strong, or simply maintain the status quo.
By: Ed Scow,
NSCA-CPT: Certified Fitness & Nutrition Expert to the True Superheroes - Busy Moms & Dads and author of
Fat Loss To Go
One of the first exercises I ask clients to do are push-ups. There are very, very few instances where
someone gets out of doing them (too heavy, shoulder instability) - they are that important of an
Not only are they great for strengthening your chest, shoulders and triceps (back of your arms), but they're
also great at strengthening your core and abs (think of them as a "moving" Plank exercise).
Not everyone may be able to start with "regular" from-the-toe push-ups, some may need to start with Incline
push-ups, or Kneeling push-ups, while others may be able to start with more advanced versions like 1-Leg Push-ups
or Push-ups w/Hand Raise...
...the point is everyone should be doing them regularly.
If you ever get bored doing regular push-ups, or need some different variations to spice up your own weight loss and strength workout, check out the video below for some ideas on new types.
Different Kinds Of Push-Ups
So what do you think? Can you incorporate any of those push-ups in to your own 10-minute workout program?
I recommend mixing and matching.
By that I mean, if you're bored of doing regular push-ups, swap them out for a more advanced version like
Push-ups with a Hand Raise, or putting one hand on a medicine ball (or both hands!), or raising your feet up off
the floor - either on a stability ball or bench.
All of those options, in addition to the options shown in the push-up variations video, add tweaks to the
workout that work your body just a little bit differently.
For instance, by placing your hand on a medicine ball, your core/abs have to work just a bit harder due to the
instability added from the ball, as well as one arm having to work a little harder.
By raising your feet off the ground on a stability ball or bench, you place increased intensity on a
different part of your chest.
If you place your hands a little closer together to do the Close Grip Push-up, you'll place more
intensity/emphasis on your triceps and shoulders.
Catch my drift?
That's one of the many reasons I include push-ups in virtually every single workout program. They are too
versatile and the levels of intensity are virtually endless from the true beginner placing their hands on a wall,
to the more advanced of 1-Arm Push-Ups or Hand Stand Push-ups.
As you get stronger and lose weight, the push-up intensity should increase.
If you're a beginner and have been doing them from your knees, start the set by doing them from your toes and do
as many as you can before heading to your knees.
If you've been doing "regular" push-ups for a while, mix in a set of "T" Push-ups.
Give all those push-up variations a try and be amazed at the results! You'll be stronger, leaner
and your body will thank you.
If you found this article and video useful, I'd really
appreciate you doing me a favor and clicking the "Like" button below. Thank you!
The preceding article was written by Ed Scow, aka "The Fit Dad". To learn more about Ed's story, click here.
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