The Push-Up. It is such a basic movement for the human body to do, however, one of the best exercises to perform in order to increase muscular strength and endurance, 2 of the 11 components of physical fitness. A basic push-up involves several muscle groups: upper and lower pectorals (chest), all 3 heads of the deltoids (shoulders), triceps (the back of the upper arm), rhomboids and teres major and minor (smaller muscles in the upper back), and the core. When done properly, the push-up can increase muscle mass, improve one’s posture, and increase stamina during daily activities and recreational sports.
The basic push-up is great for beginner and intermediate fitness enthusiasts. However, for those of you that can pump out 3 sets of 15-20 repetitions with ease, it is time to progress by making the basic push-up more challenging. More advanced push-ups can be done by incorporating the use of medicine balls, fit-balls, BOSU, aerobics step, or leg movements. Utilizing equipment not traditionally used in a standard push-up will not only make your upper body stronger, it will increase muscular strength and endurance throughout your entire body, especially the core.
Our latest YouTube video will give you examples of the most basic push-up and gradually progress you to more advanced push-ups using a fit-ball and BOSU. If you can master a fit-ball push-up on your toes with a pike for 3 sets of 15 repetitions, then you are certainly advanced in your training and ready to move on to even more challenging exercises. These I will save for another video.
So if you want a challenge, check out the “Push-Up” video on my YouTube channel. Choose three of the push-ups presented. Try to do 3 sets of 15 reps for each push-up you choose. Give about 45-60 seconds rest between each set. Don’t be disappointed if you can’t reach this goal. It takes time and a lot of determination to master these advanced push-ups. Just keep trying every week and your strength and endurance will improve. Stay motivated, GOOD LUCK!