BENEFITS OF PUSHUPS
When looking to build upper body strength, look no further than the traditional push-up. When done with proper form, push-ups can strengthen: • Triceps • Biceps • Shoulders • Pectoral muscles • Lower back • Core For the best results, continue to add variety to the types of pushups you do. I will show you variations in our next issue. You can follow this “pushup challenge“ and gradually increase the number of push-ups each week. Let’s work up to doing 100 reps in two months. *If pushups are too difficult at first or you’re a beginner, start with modified push-ups on your knees or against a wall.
HOW TO EXECUTE A PROPER PUSHUP
- Get down on all fours, placing your hands slightly wider than your shoulders.
- Straighten your arms and legs.
- Lower your body until your chest nearly touches the ground.
- Pause, then push yourself back up.
- Repeat.
CHALLENGE
▶ REPETITIONS a.k.a.REPS 10 ▶ SETS 1 Increasing sets per week ▶ DAYS per week 5
PROPER FORM
Tips for proper form when performing a pushup:
- Keep your back straight and your core engaged.
- Your buttocks should be down, not lifted.
- Your body should form a straight line. Don’t arch your back or let your body sag down.
- Use a mirror or ask a friend to make sure your form is correct. Also, keep your hands firmly rooted on the ground or on a mat so that your wrists are protected.
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