Trainer Tip Tuesday…the push-up

This is a great exercise because you can do it just about anywhere….no equipment involved!  You can also tone up a number of muscles all at once…

Muscles worked:

  • the chest…the pectoralis major and the pectoralis minor
  • the fronts of the shoulders…the anterior deltoids
  • the backs of the upper arms…the triceps
  • core…abdominals and glutes are used for stabilization

As with all exercises, you need to practice with proper form to reap the full benefits and to remain injury free.

How to properly do a push up:

Begin in a plank position supporting your body on the palms of your hand and your toes, forming a straight line with your back. Keep your core engaged (you abdominals pulled in and your gluts tight as well), your head aligned with your spine, and your chin lifted away from your chest.  Bend the elbows and lower your chest toward the floor.  Pause for a one count and slowly straighten your arms, pushing through the palms and return to the top.  Your wrists should be placed directly under the shoulders and allow the elbows to skim the ribs as you lower and lift.   Do 2 to 3 sets of 12 to 15 reps.

Modify the basic push-up by dropping the knees to the ground for your starting position, then proceed with the motion of lowering the chest to the ground and return to start.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s