Don't have the time to get to the gym but want that chiseled chest and definition to your arms? It's time to get off your ass at home because here's some push-up workout tips that will get you on track!
There may be several machines at the gym that help sculpt your chest, but nothing is as effective as using your own body weight. Back in the day, the Olympians didn't have a bunch of chest press machines around for them to use did they? Getting back to basics will really help you see results fast.
There are several ways and variations of push-ups one can perform, but the most important thing to keep in mind is proper form. As my mother always says, "If you can't do something right then don't bother doing it at all." She is 100% right, and it really hits home when doing push ups.
Your form is crucial, so push-ups need to be done perfectly for optimal results. When down on the ground, set your hands about slightly wider than shoulder width apart. Hand positioning is also important as the different angles you lay your hands help hit different areas of your chest. Start with your hands facing straight up so your middle finger is pointing straight ahead. Your feet can either be touching if you're more advanced, or about shoulder width apart for more stability. When performing the push up, your butt should not be sticking up in the air. A way to prevent this is to clench your butt and squeeze in your abdominal muscles when performing. Slowly lower your body while keeping in a straight line, and push your body back up in a controlled manner.
Just a few various types of push-ups include standard push-ups, triceps push-ups, diamond, one arm, feet elevated and clapping. For your at home workout, try doing all six of these push-up exercises with 2-3 sets and about 20-40 reps of each.
Standard - The most common push-up. Begin in your standard position with your hands facing straight forward and your feet somewhere between shoulder width apart (whatever is comfortable to you). While clenching your butt and contracting your abs, slowly lower your body and push your body up away from the floor. When your arms are fully extended, lower back down to the floor. Progressive Loading Push Ups are also an option.
Triceps - This type of push-ups are very similar to the standard push-ups except you keep your arms tucked under your chest and push with your triceps.
Diamond - Another type of pushup that puts more work into the triceps muscles. To perform this correctly, your hands should be placed under your chest with your thumb and index fingers touching to create a diamond shape.
One Arm - One of the most difficult type of push-ups since one arm is now pushing all the weight that once was two. Tuck your arm behind your back, and perform just as a normal pushup. This is a more advanced movement and is also a great triceps workout for mass!
Feet Elevated - Having your feet elevated makes it more difficult to perform. Place your feet on a bench, box, chair or stairs.
Clapping - Another very difficult push-up; clapping pushups are performed by pushing your body off the floor high enough so you are able to bring your hands together to clap before getting back into your start position.
Los Angeles Personal Trainer Riley Daye is part of the GymPaws Workout Gloves Fitness Team. His areas of study include Weight Lifting, Strength Training, Nutrition, Body Building and Sport Specific Training.
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