FitSugar

Medicine Balls Are the Rx For Push-Up Boredom

Susi May — Thu, 16 Jun 2011 12:13:53 PDT

Push-ups are an exercise staple, but sometimes you need to spice up the basics. My Equinox trainer's prescription for getting over the push-up blahs is to toss a medicine ball, or two, or three into the mix. Here's a progression Lauren taught me in my last training session. It's fun. It's challenging. And it might just make you feel like you're rehearsing a circus act.

Push-Up Roll
This move makes me feel like a human pinball machine and is a simple way to work different muscles by varying your arm position and to get more core work out of the move.

Gear needed: one medium-sized, hard medicine ball

Start in a plank position with your right hand on the medicine ball. The wider your feet, the easier the exercise. Remember, you can always try this on your knees.
Bend your elbows, lowering yourself toward the ground. Push yourself up returning to your plank.
Using your right hand, pass the medicine ball to the left side. Place your left hand on top of the ball and repeat the push-up.
This completes one rep. Do five to seven reps for a set.

Ready to try the more advanced variations? Then keep on reading.

How to Get Your Arms Picture-Perfect For the Big Day

Heather Dale — Mon, 04 Apr 2011 04:23:15 PDT

I'm in full-on wedding planning mode - I've decided on the venue, the photographer is booked, and the save-the-dates have been sent. But there's one area I haven't really tackled yet - my "get in tip-top shape for the wedding" game plan.

Here's the thing, I just want to tone up and look my best, so I don't think that requires going to boot camp for three hours a day until the big day. An area of my body that I would like to get picture-perfect ready is my arms - a neglected area that thankfully gets a decent regular workout during yoga class. Other than that, I don't do weights or targeted arm exercises. . . sorry biceps.

I'm not stressing at all, because I know if I start incorporating some of the following exercises into my regular fitness routine, I'll be all set to show off my arms when the wedding day arrives. And you will too! Here are some of my favorites:

Push Your Push-Ups: Add Decline

FitSugar — Wed, 14 Jul 2010 10:00:37 PDT

If you want a strong, sculpted upper body, you have to make friends with the push-up. Raising and lowering your own body weight targets your arms, chest, upper back, and core, and because you can do them anywhere, push-ups are a great move to include in your regular strength training routine.

Put a little zest into the age-old exercises by doing them with a decline. Simply put, you need to be in a plank with your feet higher than your hands. Try raising your feet up using a short step, a bosu, a bench, or an exercise ball. When your legs are lifted, it puts more weight forward into your arms and chest (kind of like when you used to play wheelbarrow as a child), making you work harder. Keep correct form with your body in one straight line, your abs engaged, and your shoulders over your wrists.

Do you already add decline to your push-ups?

Pick Your Push-Up

FitSugar — Tue, 23 Feb 2010 04:30:21 PST

If you want to strengthen your arms and build definition in your upper body and back, then drop and give me 20. Yep, I'm talking push-ups. This simple exercise is also one of the most effective. Changing up the kind of push-ups you do will target different areas of your arms and back. To learn which types of push-ups tone which parts of your body, start the slildeshow.

Push-Up Variation: Diamond Push-Ups

FitSugar — Tue, 09 Feb 2010 12:00:28 PST

I am all about push-ups lately, especially since I got that new iPhone app PushupFu that counts my reps. Regular push-ups can get a little boring, so I like to mix it up with Elevated Push-Ups, the challenging Wide Arm Push-Ups, and the core building Spiderman Push-ups. If you want to add a little bling to your push-up routine, consider this diamond variation.

Although common to military workouts, us civvies can still reap the benefits and target our triceps with Diamond Push-Ups. For details on the move just

Start in plank position with your hands under your shoulders, and your body in one straight line. If you can't do a push-up this way, just lower your knees to the floor.
If your knees aren't on the floor, separate your feet so they're about shoulder-width apart to help you stay balanced throughout the exercise.
Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
As you inhale, bend your elbows out to the sides, and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one push-up. Complete as many as you can with proper form.

Share your fave push-up variation in the comments section below.

Push-Up Variation: Wide Arms

FitSugar — Tue, 26 Jan 2010 12:00:07 PST

If you're a fan of push-ups because they're an effective way to tone your upper back, arms, chest, and core, then here's a variation you should add to your next strength training session. Normally, when we do push-ups, it's important to have your wrists underneath our shoulders. If you don't have any issues with shoulder or wrist pain or injuries, then try moving your arms out slightly wider. Through this different range of motion, you'll end up targeting varying areas of your upper body, particularly your chest and shoulders more. Wide-arm push-ups will also bring more definition in your lats.

This video shows wide-arm push-ups with straight legs, but if that's too challenging for you, lower your knees to the floor.

Music: "Get The Party Started" by Pink

For more details about wide-arm push-ups keep reading

Push-Up Variation: Crocodile Jumps

FitSugar — Tue, 29 Sep 2009 09:00:46 PDT

I love push-ups. They are one of the best strength training moves out there. Not only do they sculpt your upper body and back, but they also tone your core. Here's a variation that will target your triceps more than regular push-ups since your elbows are in against your body instead of out wide. This exercise will make you stronger, and it's also a great prep for the yoga pose called Crocodile.

Music: "The Man Who Danced Too Slowly" by Baka Beyond

This is a pretty difficult exercise, so if you're up for the challenge keep reading

Push-Up Variation: Add In a Superman

FitSugar — Tue, 11 Aug 2009 12:30:01 PDT

Push-ups strengthen your upper body, and here's a variation that will also work the muscles in your back - just add in another no equipment necessary move, the superman.

Music: "Two of Us" by Aimee Mann and Michael Penn

To learn how to do this exercise,

Begin on your belly in the superman, or X position, with your arms and legs out wide.
Inhale and lift your head, arms, chest, and legs off the floor, like Superman.
Then as you exhale, lower your body and plant your palms and feet on the floor. Inhale to straighten your arms and lift into plank position (top of a push-up). Hold here briefly, then exhale and bend your elbows behind you as you lower down.
This counts as one repetition. Complete 20, or as many as you can in one minute.

No Equipment Necessary: Side Arm Push-Ups

FitSugar — Thu, 02 Jul 2009 09:00:55 PDT

I am always looking for quick ways to work my arms, and this move is great for those commercial break moments as well as downtime between sets of leg work at the gym. The side arm push-up tones triceps, deltoids, and the outside of your chest. Keeping your core engaged will also work your waist. Nice bonus!

Learn the details.

Push-Up Variation: Push-Up With Alternating Lunges

FitSugar — Tue, 02 Jun 2009 09:00:00 PDT

You know how I love to mix it up when strength training, and push-up variations are some of my favorites since they're such effective exercises when it comes to strengthening your upper body. Here's another variation for you to give a whirl. It not only works your arms and upper back, but you'll also get a nice stretch in your hips. Try it out after your next run to give your upper body a little workout while stretching your hip flexors.

"Play That Funky Music" by Wild Cherry

For more details on how to do this push-up,

Begin in the top of a push-up position with your shoulders above your wrists, and your body in one straight line. Draw your belly button toward your spine to protect your lower back.
Do one push-up, bending the elbows, and then straightening them again.
Step your right foot forward to the outside of your right hand. Look up and press your pelvis slightly forward to increase the stretch in your right hip and left hip flexor. Then step your right foot back and do another push-up.
Step your left foot forward to the outside of your left hand as you gaze up and press your pelvis forward. Then step your left foot back, lower down and do another push-up.
You just completed one repetition. Do as many as you can, eventually doing two sets of 10. If this is too difficult, make them a little easier by resting your knees on the floor.