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Push Your Push-Ups

FitSugar — Thu, 26 Apr 2007 04:00:00 -0700

Now that you've got the push-up under control, how about making it a little bit more challenging?

All you have to do is add a little decline to the push-up. Adding decline is a great way to target your upper body (chest) muscles more than just a regular push up and the best part is that you use your own body weight for resistance. Start easy with your feet on a low step or small bosu. Work your way up to putting your feet on something higher like a stacked step, a bench or even an exercise ball to really challenge yourself.

Fit's Tip: Do not compromise form. If you find that it is too challenging to put your feet on an incline and still keep good form, then work on building strength before trying this variation.

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Push-Up Variation: Elevated Push-Up

FitSugar — Thu, 14 May 2009 13:00:00 -0700

If you're looking to tone up your upper body for the Summer, you've got to become friends with the push-up. There are so many variations to isolate certain muscle groups, and make your push-ups more exciting and challenging. Here's another variation to try. You'll need one block or dumbbell for this one.

"Beautiful Dawn" by The Wailin' Jennys

Come onto your hands and knees so your hands are shoulder-width distance apart. Elevate your right hand so it is four or six inches off the ground. I like to use a block, but you can also use the edge of a dumbbell.
Straighten your legs out behind you so your torso is in one straight line. If it's difficult for you to do classical push-ups like this, then rest your knees on the floor.
Inhale as you bend your elbows out to the sides and lower your chest toward the floor. As you exhale, straighten your arms. If this is too difficult, rest one or both knees on the floor.
Complete 10 push-ups (or as many as you can) with the right side elevated, then switch sides.

No Equipment Necessary: Spiderman Push-Up

FitSugar — Tue, 14 Apr 2009 11:00:00 -0700

Push-ups have got to be my all-time favorite upper-body exercise since they are so effective at targeting your chest and shoulders. There are so many variations to this basic exercise, so here's another one to add to your routine.

"Missing You" by Red Raven Blue

For details on how to do a Spiderman Push-Up read more.

Come into plank position (top of a push-up), 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 (as shown in the second half of the video).
As you bend your elbows out to the side and lower your torso toward the floor, bend your left knee and touch it to your left elbow.
As you straighten your arms, come back to plank position with your left foot next to your right. Now lower your torso down and touch your right knee to your right elbow. Then return back to plank position.
This counts as one repetition. Complete as many as you can, then stretch out your lower back and shoulders in Child's Pose for five breaths and then stretch out your pecs by doing Seated Heart Opener for five breaths.

Get Lifted: Push-Ups With a Partner

FitSugar — Tue, 22 Jul 2008 03:30:00 -0700

Push-ups. Whether you love them or hate them, we can all agree that they're a quick way to intensely target your upper body. I love that there are so many variations of the push-up. You can do them while balancing on an exercise ball, you can do T-Push-ups, One-Legged Push-ups, and Side Push-ups. Here's another variation you can do with a partner.

Music: "Fuel" by Ani Difranco

If you want to give this exercise a try, grab a friend and read more.

Face your partner on your hands and knees. Make sure your fingertips are about eight inches apart.
Now straighten out your legs, coming into the top of a push-up position. If doing these "classic" push-ups is too hard, then do them with your knees resting on the ground.
Both partners lower down, bending their elbows out to the side. Then they straighten their arms and clap their right hands together. They lower down again, then straighten their arms and clap their left hands together.
Repeat this exercise for as many claps as you and your partner can.

No Equipment Necessary: One-Legged Push-Up

FitSugar — Tue, 13 May 2008 09:00:00 -0700

There is a simple way to freshen up stale push-ups, and it is to make you unstable. By extending one leg out behind you, you can work your push-ups even more. This one-legged (or one knee variation) will work your arms, core and glutes. So have at it and try this tripod push-up.

To learn how to do this move read more.

Come onto your hands and knees, so your shoulders are above your wrists, and your hips are above your knees.
Extend your right leg straight behind you so it's parallel with the floor. Engage your abs and try to keep your heel in line with your hips.
Now do a push-up, by bending your elbows by your sides as you lower your torso down toward the ground. Then straighten your arms pushing yourself back up into place.
Repeat for a total of 20 to 30 push-ups, maintaining steadiness and control, keeping your abs and back strong, and continuing to extend your right leg straight out.
For your second set, switch legs so your right knee is on the floor and your left leg is extended to the back. Do 20 to 30 push-ups on this side.

Fit's Tip: If you find you are leaning away from the leg that is up, you are cheating! Stay square through your shoulders and hips.

Push-Up Variation: Grasshopper Push-Up

FitSugar — Thu, 30 Apr 2009 14:30:00 -0700

To tone up your upper body for strapless dress and tank top season, push-ups are my favorite. I love that you don't need any equipment to do them, and they're so effective that it only takes a few reps before you start feeling it. Here's a challenging variation that will also increase flexibility in your lower back.

Music: "Every Ghetto, Every City" by Lauryn Hill

To learn how to do this exercise, read more.

Come into plank position (top of a push-up), with your hands under your shoulders, and your body in one straight line.
As you bend your elbows out to the side and lower your torso toward the floor, step your right leg through the space between your left hand and foot, and cross it all the way over to the left side, resting on the outer edge of your foot. Keep your leg straight if you can.
As you straighten your arms, step your right foot back so you're in plank position once again. Now lower your body and cross your left leg over to the right side. Straighten your arms and come back to plank position. This counts as one rep.
Complete as many reps as you can. Don't be discouraged if you can't do too many, since this is a really challenging exercise.

Push-Up Variation: T Push-Up

FitSugar — Tue, 20 May 2008 14:30:00 -0700

I am a huge fan of push-ups since they strengthen your upper body and core beautifully, and they require no equipment whatsoever. Regular push-ups can be tough to do all in a row (and pretty boring too), so here's a variation that lets your upper body stretch in between push-ups.

Music: "Ballad For Trio" by The Jazz Mandolin Project

Begin on you hands and knees, with your hands shoulder-width apart, and your knees underneath your hips.
Keep you arms straight as you straighten out your legs behind you, coming into plank position.
As you inhale, bend your elbows as you lower yourself down into a push-up (with control), keeping your body parallel to the ground.
Exhale to straighten your arms and lift your right arm straight up over head, making a T-shape with your body.
Inhale to place your right palm back on the ground and lower into a push-up.
Exhale to straighten your arms and lift your left arm up overhead.
Inhale to place your left hand back on the ground and lower into a push-up.
Continue this exercise, repeating a equal number of times on both sides. Try to do at least five on each side. As you get stronger, you can work your way up to 10 on each side.

Push-Up Variation: Crocodile Jumps

FitSugar — Tue, 29 Sep 2009 09:00:46 -0700

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

Get on the Ball: Balancing Push-Up

FitSugar — Tue, 10 Jun 2008 10:00:00 -0700

Push-ups are one of my favorite exercises because they target so many muscles at once. You'll work your shoulders, biceps, pecs, upper back, and abs all at the same time. Doing the same old push-ups all the time can get boring so here's another variation to add to your routine. When you use a ball to elevate your upper body, you'll work your muscles differently, and since it's tough to balance on the ball, you'll be using your legs, butt and core more to help you remain stabilized.

Place your palms firmly on either side of the top of a ball. Keep your arms straight and extend your legs straight back behind you, so your spine is nice and long. Draw your naval in to engage your core, which will help to protect your lower back from strain. It may be easier to stay balanced if you separate your feet a little more. This is the start position.
Inhale and bend your elbows to lower your chest down to the ball. Exhale to straighten your arms, coming back to the start position.
Do a total of 15 to 20 repetitions. Take a break, and then try to do another set.

Fit's Tip: If it's too tough at first, try placing the ball against a wall until you get stronger.

12 Ways to Push Your Push-Ups

FitSugar — Wed, 08 Jul 2009 05:50:47 -0700

If you're looking to tone your upper body for the Summer, you must make friends with the push-up. There are so many variations to isolate certain muscle groups to make your push-ups more exciting and challenging. So here are 12 push-ups to strengthen and tone your upper body while giving you a whole-body workout.

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