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Push Ups
Push Ups are a great way to shape up the muscles of the chest (pectorals), the front and tops of shoulders (deltoids) and the back of the upper arm (triceps). They are popular because they can be done several times during a single day and anywhere without need of weights.
Our Push Up regimen includes a three exercise progression. Do these three exercises, one after the other at your own pace.
Step One
- Stand a few feet from a wall and place your palms flat on the wall directly in front of your shoulders.
- Bend your elbows and, keeping your feet flat on the floor, slowly bring your upper body to within a few inches of the wall.
- Push slowly back to the starting position.
- Do five.
Step Two
- Stand a few feet back from a desk (or counter) and place your palms, flat on the desk, shoulder-width apart.
- Bend your elbows and slowly bring your upper body to within a few inches of the desk.
- Slowly push back to starting position.
- Do five.
Step Three
- Kneel with your hands shoulder-width apart in front of you, palms flat on the floor, and ankles crossed behind you, or extend your legs behind you, supporting your weight on your toes and hands. (If you are just starting out or older, you may support your weight on your knees and hands.)
- Keeping your back straight and abdominals tight, slowly lower your upper body to within a few inches of the floor.
- Slowly push back to starting position.
- Do five.
Work up to 15 to 20 of each move.
Reprinted by permission of the American Council on Exercise.
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ACE is a nonprofit certifying organization committed to promoting active, healthy lifestyles and their positive effects on the mind, body, and spirit. ACE pledges to enable all segments of society to enjoy the benefits of physical activity and protect the public against unsafe and ineffective fitness products and trends.
Date Published: 2002-02-19
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