Push-ups

Animated character showing how to do a push-up exercise.

The push-up is one of best exercises as it works your arms, chest, shoulders, and lats, giving you great upper body strength…and filling out some vital beach muscles!

HOW TO DO IT:

  • Start in a plank position, body and neck straight, supported on hands and toes
  • Place hands directly under shoulders, then spread them about 1-2 inches wider
  • Turn hands so pointer fingers are pointing straight forward
  • Keeping your body straight, lower your torso as close to the ground as you can
  • Keep your elbows close to your torso – don’t flare your arms outward 
  • Pause for a second, then push into the ground to lift your torso up
  • Repeat

MAKE IT COUNT:

  • Don’t stop until you can’t lift yourself back off the ground
  • You should have to roll over to get up…if you can still push, keep pushing

MAKE IT EASIER:

  • Start on hands and knees
  • Only lower yourself half way
  • Do a few “Push-up Plus” movements (described below) to help you improve faster

MAKE IT HARDER:

  • Go slower
  • Lower until your chest is on the ground, pause there for a second
  • Push-up Plus: At the top of your movement, push your shoulders forward (aka Shoulder Protraction) to lift yourself just a bit higher

MAKE IT FUN:

  • Share this with a friend so you have a workout buddy!

PRACTICAL USES:

  • Pushing things out of your way, you unstoppable machine, you!
  • Crawling around with kids
  • Hovering over your lover
  • Passing a basketball
  • Looking like you workout
squirrel fitness app mascot doing a pushup.

DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.

If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.