Push Up Workout

By: Yuri Elkaim, BPHE, CK, RHN



If you want to build a stronger and more defined chest and upper body, then adding push ups to your workout routine is a must. I usually suggest doing push ups every single day, with the occasional "off" day to allow your pecs to rebuild.

The great thing about the "push up" is that it only requires your bodyweight and it can be done anwhere. The other great thing is that there are numerous different ways to do a push up, as is shown the in the video. Since push-ups are a bodyweight exercises they won't necessarily cause you to bulk up. However, they will give your pecs and upper body incredible tone and definition, and you'll even notice that your chest muscles become much more solid overtime.

How to Do a Perfect Push Up

Remember that, like with any other exercise, proper form should always be your first priority. I see so many people do push ups half way down (maybe they're not strong enough yet), instead of almost touching the floor. If you want to get maximum benefit, you need to go through the full range of motion - you need to get your chest right to the floor!

With regards to positioning your hands, the basic push up requires that your hands be positioned a little wider than shoulder width apart. Doing so will allow you sink deeper into the movement and recruit more muscle fibers in your chest and upper body. The more narrow your hands are positioned, the more recruit the triceps (back of the arms) and less the chest. These types of push ups are more challenging but should really only be incorporating into your workouts once regular push ups become a walk in the park for you.

The final note on perfecting the push up deals with your core. A perfect push up requires that you activate your core msucle (aka. abdominal brace) so that your lower back does not droop towards the floor. As you go through your push ups, your body should really be in a straight line - almost like a plank. So, draw your belly in and tighten your abs to help you do so.

Go Full Out!

I like to recommend that when you do your push ups that you complete as many reps as you can. Go to failure. Doing so will make a huge difference versus just doing a set number of reps without creating much muscle exhaustion. So begin by doing 3 sets of push ups to failure. Record how ever many push ups you accomplish and track this number each time you do them. Ideally, you should be able to add 1 or 2 more push ups each time you workout.

If you haven't already, try the push up workout I'd provided for you in the video above. It's a little more advanced but it's worth a shot nonetheless.

--> Click here to get started with my Fitter U program and watch your push ups soar!


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