Hey Gleaux-Getters! Push-Ups can provide a dynamite upper-body workout all by itself. The best part, the only thing needed is YOU... no equipment needed. The benefits are numerous and they help to strengthen chest muscles, triceps, shoulders, back, and engages the core. Some may shy away from this very effective exercise because they aren't able to do a standard one. If taking a push-up all the way to the floor is too difficult, scale back to a modified push-up on your knees or a wall push-up. Remember the video of Al Sharpton circulating doing table push-ups? While he was the joke of the day and made for a good laugh, I was like, 'Al betta do it!' Besides, they are the perfect way to pump out a few push-ups during office hours. So, before you grab that sweater or scarf in that cold office building, try a few push-ups to get your blood flowing to warm you up. You will have your Michelle Obama arms in no time!
Below are a few variations of push-ups to meet you where you are. If you are really feeling big and bad, jump ahead to variations 5-10.
1. Off the Wall
This is the first step on the path to push-up dominance. It’s basically a standing push-up done against a wall, which greatly reduces the amount of weight the muscles have to support. Great for beginners are while at work.
2. Off a Table
Alright Al Sharpton! The trick to building up to a standard push-up is to start from the wall and gradually get more horizontal. Push off of a table or chair on your way down, and you’ll be there in no time.
3. On the Knees
Although referenced as a girl push-up often, make no mistake there's nothing girlie about an on the knees push-up. This is identical to a regular push-up, but performed on the hands and knees, with the feet raising off the ground as the push-up goes to the floor. This takes a lot of the work away from the abs and legs, making it a great way to practice for the real thing.
4. Standard The most fundamental bodyweight exercises on earth. Treat the push-up with respect, and it’ll be a friend for life. I honestly think we all should bout out 10 per day to keep the body strong!
5. Shoulder Tap
This is great for all the same reasons as the hand tap push-up, but it’s a slightly longer hold that’s better for improving balance.
6. Hand Tap
Pause at the top of the push-up and use one hand to give the other a friendly tap. Switch hands with each rep. That brief pause helps improve balance and makes the exercise more isometric, which is a great way to boost strength.
7. Rotational
This involves rotating the body into a side plank when the push-up is completed, holding the upper arm straight in the air so that the body resembles a "T." This works the shoulders and oblique muscles while also helping to improve balance.
8. Single-Arm Raised
It’s all about isometrically strengthening the stabilizer muscles, and by sweeping the arm out in front at the top of the extension, this variation makes it much more difficult to balance, so the core gets a nice workout.
9. Single-Leg Raised
This isn’t as crazy as it sounds! Perform a push-up, but extend one leg off of the ground so that it’s parallel with the floor. This adds some extra instability and recruits your abs for extra balance.
10. Spiderman
This push-up brings out your creepy crawly side: Bring one knee up the side of the body toward the elbow during the “down” portion. This squeezes the obliques and will improve balance. Keep the knee in the same spot for a few reps before switching sides or bring it forward and back for each push-up.
