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]]>Standard Push-Up
It really doesn’t get any better than the original standard push-up. Starting off in a plank position, you keep your hands a bit wider than shoulder-width apart, while keeping your body in a straight line as well. Proceed to lower your chest, pump yourself back up, and continue. It’s a great workout for shoulder, chest, and tricep muscles.
Kettlebell Training / Functional Fitness (@sport.ler)Diamond Push-Up
Another popular push-up is the diamond position. It’s not so different from the standard one, except in this case place your hands in the shape of a diamond directly underneath your chest before proceeding. This workout is a lot more intensive on the triceps.
Wide-Grip Push-Up
Finally, another really great push-up is the wide-grip push-up. The idea behind this one is that you want your hands to be a bit wider than you would normally have them in a standard push-up. These push-ups are good if you want to focus heavily on your chest muscles.
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]]>Push-Ups
Push-ups are one of the absolute best ways to target the muscles in your chest, shoulders, and triceps without using machines or weights. To maximize muscle growth and get the most out of your push-ups, be sure to vary your hand positions, practicing with a combination of wide, narrow, and diamond push-ups. As you become stronger, you can even try increasing the difficulty by adding claps between reps.
Squats
If you’re looking to increase strength and create definition in your legs and booty, you can’t go wrong adding a few squats to your workout routine. Squatting engages muscles throughout the entire body, but it’s especially effective for building strength and mass in the quadriceps, hamstrings, glutes. Just be sure to use proper form by keeping your back straight and your knees aligned with your toes.
Pull-Ups
Pull-ups are notoriously difficult, but once you get the hang of them, wow, are they a game changer. Practicing pulls-ups regularly is one of the most effective ways to build up your biceps and back muscles, so if you’re looking to increase muscle mass in these areas but aren’t yet able to do pull-ups on your own, start with assisted variations until you feel more comfortable.
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]]>Here are three bodyweight exercises for you to start with—no weights required.
Push Ups
If you are new to push-ups you can either do them against a wall or with your hands on a bench. Or instead, start on your knees instead of straightened legs. There are loads of different variations of the body weight push-up, you just have to find what is right for you.
Pulse Squats
These are a little harder than the regular body weight squats but more effective and will get your heart rate soaring. Stand with your feet a little wider than hip-width apart and go down into a squat, instead of coming all the way up, straighten the legs halfway and go back down to the bottom of your squat then straighten to the start position.
Single-Leg Glute Bridge
This is a great hamstring and glute exercise. It can be a little challenging on one leg, but that’s how to get the best results. It also works your core and helps to keep your body balanced. Lie flat on a mat with your knees bent and feet on the floor, straighten one leg to knee level and push through the foot on the floor to lift your hips, squeeze the glutes at the top.
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]]>Proper Form
Start by establishing proper form and technique. Begin in a plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. Engage your core, squeeze your glutes, and lower your body by bending your elbows, keeping them close to your sides. Push back up to the starting position, exhaling as you exert the effort.
Starting Slow
We can’t stress enough the importance of taking baby steps. It’s completely normal to start with modified versions of push-ups, such as kneeling push-ups or elevated push-ups using a sturdy surface like a bench or countertop. As you build strength, gradually decrease the assistance and challenge yourself with full push-ups on the floor.
Staying Consistent
Consistency is key when it comes to building strength and improving your push-up performance. Aim to incorporate push-ups into your routine at least three times a week. Start with a manageable number of repetitions and gradually increase as you get stronger!
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]]>Squats
Let’s kick things off with squats, the king of lower-body exercises. Not only do squats target your glutes, quads, and hamstrings, but they also engage your core for stability. Start with bodyweight squats and gradually add resistance with dumbbells or barbells as you progress.
Push-Ups
Next up, we have push-ups, which are fantastic for building upper body strength. They work your chest, shoulders, triceps, and even engage your core. Modify the intensity by adjusting your hand placement or performing knee push-ups if needed.
Planks
To round out your routine, don’t forget about planks for core stability and definition. A strong core not only supports your overall strength but also improves your posture and balance. Start with a standard plank and gradually increase your hold time as your core muscles get stronger.
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]]>Proper Form is Key
Proper form is key to mastering this exercise and maximizing its benefits. Begin in a high plank position, with your hands slightly wider than shoulder-width apart and your body in a straight line from head to toe. Lower your body towards the ground by bending your elbows, keeping them at a 45-degree angle to your body. Push through your palms to extend your arms and return to the starting position. Remember to engage your core and maintain a neutral spine throughout the movement.
Start with Modified Push-Ups
One effective strategy is to start with modified push-up variations. If you struggle with full push-ups, try performing them on your knees or against an elevated surface like a bench or wall. This allows you to gradually build strength and progress towards full push-ups. As you get stronger, gradually lower the surface until you’re able to perform push-ups on the floor.
Explore More Push-Ups Variations
To spice things up and keep the fun flowing, let’s explore different push-up variations. From diamond push-ups, where you bring your hands close together in a diamond shape, to wide-grip push-ups that target your chest muscles, there are plenty of variations to challenge your muscles and add excitement to your routine. You can also experiment with incline push-ups, decline push-ups, or even try explosive plyometric push-ups to enhance power and explosiveness.
Be Consistent
Consistency is key when it comes to improving your push-ups. Incorporate them into your regular workout routine and aim to gradually increase your reps and sets over time. Don’t be discouraged if progress seems slow at first. Remember, Rome wasn’t built in a day, and neither is your push-up prowess. Stay committed, stay focused, and watch as your strength and endurance soar.
Incorporate Other Exercises
In addition to your regular workouts, consider incorporating specific exercises that target the muscles used in push-ups. Moves like chest presses, tricep dips, and planks can help strengthen the muscles necessary for push-ups, giving you a solid foundation for improvement.
Rest and Recover
Last but not least, don’t forget to give your body the rest it needs to recover and grow stronger. Adequate sleep, proper nutrition, and active recovery days are all essential elements of a well-rounded fitness routine. Treat your body with care, listen to its signals, and avoid pushing yourself to the point of burnout.
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]]>Tricep Kickbacks
Start by standing with a dumbbell in each hand, arms bent at 90 degrees with your palms facing each other. Keep a slight bend in your knees. Engage the core and hinge at the waist, bringing your upper body slightly forward. Keep the back straight and tuck the chin. Keeping the arms close to your body straighten the arms with the weights behind you. Return to start, and do 12 reps.
Push-Ups
Start in plank position with your hands under but slightly outside your shoulders and lower your body down until your chest nearly touches the floor. While lowering down bring your elbows close to your body so your upper arms form a 45-degree angle. Push back up to the starting point, and do eight reps.
(@trainwithbiancag)Tricep Extension
Start by standing straight with your feet hip-width apart and hold one dumbbell with both hands above your head. Lower the weight behind your head by bending the elbows but keeping the shoulders still. Extend your arms back to the start position. Do 12-15 reps.
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]]>Routine is Important
There’s something really important about staying true to your routine. There’s something almost sacred about it. Listen, if you feel equipped to go above your chosen rep amount, it’s not necessarily terrible to do so. But you may learn that if you don’t go over, you’ll feel a lot better about having stuck to your exact goal. It’s a strange thing, but sometimes doing less is more, if it means that you’re sticking to your routine.
(@bujaboy.321)You’ll Cultivate a Desire
What you really want is to cultivate a fire within you to up your rep amount when the time comes. Sure, you can do more than 20 for a day or two, but can you keep it up? By sticking to 20 for two whole weeks, you’ll be so ready to jump to 30 by the end of those two weeks that you’ll be a pro by the time you get there. And you’ll be eager to make sure you hit it every time, just as you stuck to your goal last time!
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]]>High Plank
Planks are amazing for activating your ab muscles and improving upper back strength. Planks will also improve your balance and posture so you can easily do high or side planks instead of push-ups.
Dumbbell Chest Press
This is another classic exercise that’s great for strengthening shoulders and core muscles. To make this exercise even more challenging you can do it on a stability ball instead of a bench.
Mountain Climbers
Mountain climbers are done in a high plank position, so it’s no wonder that they make a perfect alternative to push-ups. This exercise is great for targeting multiple muscle groups and burning calories.
Standing Rotational Punches
Doing rotational punches with lightweights will help activate your ab muscles and boost shoulder strength.
Triceps Dips
Improve your stability and boost upper body strength by doing triceps dips, because this classic move is the perfect alternative to push-ups.
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]]>However, while push-ups can be extremely effective, they aren’t exactly easy to do if you’re not in the greatest shape. But have no fear, because push-ups really don’t have to be scary as long as you have the determination to master them. Here’s how.
Don’t Compare Yourself
The worst thing you can do when doing push-ups is compare yourself to your super-fit friends who have never had a problem doing 20 push-ups in one shot. If you can barely even do one or two, that’s completely fine. You’re on your way to success, but the first thing you need to do is stop comparing yourself to others. This is your journey, after all.
🆁One at a Time
If you’re only able to do one push-up at a time, here’s a quick tip. After each push-up, rest your body on the ground for 10 seconds, and then do another one. If you keep doing that for three minutes and 20 seconds, you’ll have done 20 push-ups!
Make this a usual routine, and before you know it you’ll be able to do much more than one push-up a time. Slow and steady wins the race, and you’re not in a rush—so just have fun and congratulate yourself after every set!
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