The perfect exercise to build your upper body strength is pushups. It works simultaneously on your triceps, shoulders, chest, lower back, and core (the latter engaged even more if you manage to hold your abdominals while doing the pushups). So what are you waiting for?
- You can do it anytime, anywhere! Do you have a ten-minute break at work? Do some pushups. Are you on holiday and you “forgot” your sports equipment? Do some pushups.
- There are many different types and variations of pushups you can do, such as narrow or wide arms, pushup with a row, etc.
- There are some variations in the ease or difficulty of the pushups. As a beginner, the full pushup may be too difficult. See below for the different variations to make it easier or more difficult. Just remember this: everybody must start somewhere. You for sure should not feel ashamed of doing the ‘easy’ version of pushups since also the easier versions of pushups alone are already challenging enough! We are proud of you for whatever you achieve, as long as you keep on growing and challenging yourself.
- Pushups must be done correctly in order to be effective. The correct form of your body is important. Holding an incorrect form is not only ineffective, but it may also lead to injuries such as pain in your lower back or shoulders.
- Bring your feet together and kneel on the floor/mat.
- Straighten your body into the position of a high plank with palms flat on the floor/mat, hands underneath your shoulders, and your fingers facing forward. MAKE SURE your back is flat and you hold your abs! This is your starting position.
- As a first movement, you slowly lower yourself to the floor, while maintaining the straight body position. You get to the floor by bending your elbows, not by bringing your knees/chest/stomach to the ground! Make sure they stay straight.
- Try to reach a 90-degree angle with your elbows!
- Once you reached your limit (or slightly more), press yourself back up to the high plank position. Your arms should be straight at the end point, when you reach the final position.
- Repeat this movement – going down to the floor and back up to the plank position.
Lizards can easily do a 100!!!
Easier variations of pushups:
Are the full pushups too hard for you? Or do you want to do more pushups but you can’t do so from full plank? Here are three options take off some of your body weight and make it a bit easier for you:
- Pushup in tabletop: Start in a table-top position (hands, knees, and feet on the floor), bend your elbows and bring your chin and chest to the floor. Press back up and repeat.
- Pushup with the knees on the floor: Start with your hands and knees on the floor (feet in the air!), bend your elbows and bring your chin and chest to the floor. Press back up and repeat.
- Incline pushup: put your hands on an elevated surface like a chair or a box and feet on the floor, bend your elbows and bring your chin and chest to the elevated surface. Press back up and repeat. The higher the surface, the easier it gets.
How many pushups?
If you are a beginner – start with 10 pushups. That will really be challenging enough for now. Gradually increase this amount. Can’t decide on the increase yourself? Then join our 30 pushups in 30 days challenge! Follow us on Instagram #30firstpushups
How to reach 30 pushups in a month?
Choose from our above pushups options the one that fits you best (tabletop/knees on the floor/hands on an elevated surface) and start with just a single pushup on the first day, gradually increase by 1 every day during your 30 days challenge (if you feel energetic on a single day, don’t stop and go for more!).
On a different post, I will post the entire schema, including how often you should take a break
Have a question? Or another pushup variation we didn’t think of? Comment below.
Credits: Healthline Dailyburn
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