Push-up variations you can do at home!
The push-up is and always will be a classic go-to exercise, why? Because it WORKS! You might not like them or think you can do them, but I’d like to challenge you on that. I bet you can do more than you think. You are stronger than you realize.
You can start by doing them against a wall, then work your way to a bench, then onto the floor on your knees, and then onto your toes. Just because you do your push-ups on your knees doesn’t mean they aren’t real push-ups.
Push-ups are one of the best upper body exercises you can perform. Not only does it work the chest, it defines and strengthens your shoulders, triceps, and core. Push-ups can be performed anywhere and are free, no equipment or gym needed. Which you know what that means…NO EXCUSES.
Below are some push-up variations you can start today.
BENEFITS
1. Strengthens Your Upper Body
2. Strengthens Your Core
3. Increases Your Bone Mass
4. Increases Your Metabolism
EXERCISES
1. Pike Push-up
2. Spiderman Push-up
3. Diamond Push-up
4. Close Grip Push-up
5. Wide Push-up
Do 8-10 repetitions of each exercise. Work your way up to repeating it 2-3 times. Other options:
• Do each exercise to failure. One set will be all you need.
• Add the above push-up variations into your current workout.
• Get up and do one variation to failure a day (e.g., Monday: pikes, Tuesday: close grip, Wednesday: diamond, etc.)
Please share this with your family and friends so they can get stronger too. Find a friend, your hubby or kids and do a push-up challenge together. Have fun with it. You can always take things to your knees or toes, you choose. Mix up the order of the exercises, you don’t have to do them in the above order.
Doing something is better than nothing. It’s all about being consistent.
TIP
Manage your expectations. Focus on progress not perfection. We all have to start somewhere. Instead of focusing on what you couldn’t do or how many times you stopped, focus on what you did do: a new move, exercising instead of sitting on the couch, doing 2 more than you thought you could, etc.
To get out of our comfort zones we need to let go of the control and of the thoughts that tell us we should be perfect. Have fun! Laugh! Be silly! And celebrate your successes.
Have fun and remember that you WILL feel better when you’re done.
Enjoy a stronger, more toned upper body.
Shine On,
Ali
P.S. Here’s an arm workout you can do using a set of dumbbells.
