Did you know that (if done properly) push ups are one of the best exercises to achieve lean and strong arms? Proper push up form will also work your core too! Whether you are doing push ups off of your knees or your toes, focusing on keeping your abs tight so that your chest touches the floor before your hips do will ensure you are giving both your core and upper body a great workout.
If you are performing push ups off of your toes, but are not able to get your chest all the way down to the floor and back up, you are not getting full range of motion in your arms. This means you are not getting all the incredible benefits out of a push up and it will be much more difficult to get stronger at this exercise. Start by doing push ups off of your knees (keeping your core tight so your body is stiff as a board and bum is not sticking up) and focus on trying to get your chest all the way to the floor. Once you are able to perform 10 full range of motion push ups off of your knees, attempt to do the same off of your toes.
Then gradually build yourself up by doing as many as you can (with good form) off of your toes, then drop to your knees and continue until you can’t do anymore. This is how eventually you will build up your strength to doing 10 full push ups off of your toes!
2 full push ups off of your toes – then drop to your knees for 8 more full push ups
4 full push ups off of your toes – then drop to your knees for at least 6 full push ups (but keep going if you can until you can’t anymore!)
6 full push ups off of your toes – then drop to your knees for at least 4 full push ups (but do as many as you can)
1. Focus on form! – Don’t let your lower back drop, keep your core tight, hands underneath your shoulders, chest all the way to the floor
2. Write down your numbers each time you do them, so you remember where you started and watch your strength improve
3. Attempt at least 3 times per week and do 3 sets with every attempt. Perform 1 set and then rest for approximately 1 minute between sets, record your numbers for each set.
Are you looking for a new way to challenge yourself? Have you been working on your push up form and now find them just too easy?
Well don’t worry I have a challenge for you! Check out one of my favorite push up alternatives to really challenge your upper body and core strength!
let me know how it goes!