A new variation to the everyday push up exercise. Alternating push ups will not only add variety to you existing routine but challenge your body a little further.
Get down on the floor, with your hands and toes in a push up position. With a step on the left side of your body, contract your abs, place your left hand on the step as your right hand remains on the ground. Lower your body in a push up, going as low as you can without breaking form. Push back to the start position and repeat. After 10 reps change sides (walking your hands over the step and onto the ground on the other side) and repeat on the other side. Keep repeating this exercise for 2 minutes.
Note: If you need to intensify, change hands after each rep. If you can’t manage a full push up yet try doing the whole thing on your knees and build up to a full push up version.
Believe it or not, anybody can learn how to execute proper push ups and be good at it. It may take some time but with practice you should be able to bang out as many as possible on command.
Push ups are excellent for working the pectoral muscles (chest - for strength and definition), the anterior delts (the front of the shoulders), the triceps and the core. Lets look at the proper push up form.
We will start with push ups from your toes.
Balance your weight on your toes and palms with your hands slightly wider than your shoulders. Keeping your back straight and your pelvis tucked under slightly, bend your elbows and slowly lower yourself as far as possible toward the floor, ensuring that your hips don't sag down towards the floor, then push back to start. That is 1 rep. If you are a beginner, try to do as many as you can, keeping proper form, then modify (meaning drop your knees to the floor and continue). Each time you do this exercise, do a little more before you allow yourself to drop you knees down. This will help build strength gradually.
If you are an absolute beginner, you can try this exercise with your knees on the floor, as shown in the image below. Even though this way is modified, still keep focused on proper form. Try not to let your hip drop towards the floor before you upper body. When you become comfortable with this switch to
In this section, you will find a collection of various exercises as well as tips and information on proper form.