See Results With This Push Up Workout

23 09 2011

 

By Dena Stern

exercise.com

Good for you—you’ve been working out a lot. You did what everyone told you and you found something you love to do. So you do it over and over again—everyday.

The only thing experts seem to agree on is that the only perfect exercise is the one that you do every day—sticking with it is the only way to see results. It’s a lot harder to stick to a plan if you hate it. Finding an exercise program you like is awesome, right?

While consistency is key to achieving results from your workouts, you and your muscles will get bored if you do the same workout all the time and worst of all—you’ll stop seeing results.

The good news is that with so many exercises to choose from you can still do the exercises you love—but with a twist that will keep you challenged and seeing results.

 

The Exercise: Standard Push Up

See the Standard Push Upvideo

This chest builder is a classic for a reason—nothing builds your chest like this move. Plus, you don’t need any equipment and you can do it anywhere.

Do it:

Step 1:Lie on your stomach. Place your toes on the floor and keep your heels pointed toward the ceiling.

Step 2:Place your hands beneath your shoulders and push up, fully extending your arms and keeping your body in a straight line. Slowly lower your body to the floor. Push up again to return to the starting position and repeat.

The Remix: Push Up to Row

See the Push Up to Rowvideo

Work both the front and back of your torso with this push up variation. The row engages your lats and the back of your shoulders as well as giving your biceps a boost. Plus, if you have wrist problems gripping weights can alleviate added pressure while you perform this move—just make sure to keep your wrist and hand in a straight line and avoid hinging at the wrist.

As an added bonus your core is going to work extra hard to stabilize you while you balance.

Do it:

Step 1:Begin in pushup position with a dumbbell in each hand. Extend both legs behind you in a wide stance with your heels pointed toward the ceiling.

Step 2:Perform one pushup and as you rise, shift your weight to your left side and lift the right dumbbell up to shoulder level, bending at the elbow. Return to the starting position and repeat on the other side, alternating sides.

The Super Remix: Tough Mudder Push Up

See the Tough Mudder Push Upvideo

This advanced version takes the row one step farther—pushing your obliques to the max to stabilize while working all of the muscles in your shoulders and chest. Plus this move is so challenging it will get your heart rate up so you’ll get a calorie burning bonus from this killer move.

Step 1: Start in pushup position, with your arms straight and a dumbbell in each hand.

Step 2: Lower yourself down into a classic push up. Step 3:As you push your body up rotate slightly and bring one arm up behind you so that your hands are in a vertical line. Return to start and repeat the whole movement on the other side, alternating sides.

 

Dena Stern is a certified personal trainer and the Content & Community Manager for Exercise.com. She works with a highly trained group of nutritionists, trainers, yoga and Pilates instructors and athletes to provide the best information, tools and motivation related to exercise and fitness.

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