How to Train With Body Weight Push Ups
Body weight exercises are workouts that use your own body weight as resistance and do not require free weights or equipment. Push-ups are one of the most common body weight exercises, popular among fitness trainers and athletes. Basic push-ups are performed by resting on your hands and the balls of your feet, lowering and lifting yourself with your arms. Body weight push-ups are challenging and effective forms of exercise training. There are a variety of push- ups that target specific muscle groups.
Instructions
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Basic Push-up Technique
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Start by placing your hands on the floor shoulder-width apart and legs straight out behind you. Keep your body in a raised position and create a straight line from your shoulders to your ankles.
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Lower your body with your arms, while keeping your elbows in a 45 degree angle. Lead with your chest and not your head.
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Continue to lower your body until your chest almost touches the floor and then push back up with your arms. Careful not to lock your elbows.
Type of Push ups
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Spreading your arms far apart while completing the wide push-up movement. The wide push-up reduces your range of motion and develops your shoulders and chest.
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Place your hands together to create a diamond shape with your index fingers and thumbs while performing the basic diamond push-up motion. This push-up is effective for working your triceps.
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Place one hand under your chest for the one-handed push-up -- resting the other hand on the small of your back. The one-handed push-up is the most challenging type of push-up.
Training
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Take the push-up test to determine your fitness level. Perform as many push-ups as you can until your muscles fail.
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Record the amount of push-ups accomplished and set up a six week training plan, based on your fitness level. Workout for three days with a day of rest between each session. Perform five sets of half the amount of push-ups you were able to perform during the test. For example, if you were able to complete 10 push-ups, you want to perform five sets of five push-ups, with 60 seconds of rest between each set. Increase the amount of reps by two each week. If you began with 10 push-ups, by the end of week six you should be able to complete sets of 22 reps each.
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Continue to increase the number of reps you perform each week until you are able to complete 100 push-ups without fail. After you are able to execute 100 basic push-ups, challenge yourself further with the more difficult modified versions.
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Tips & Warnings
Consult with your doctor, before starting any exercise program. Perform the modified version of a push up if you aren't strong enough to complete a full push-up in the beginning. Create a log to record your progress.
References
Resources
- Photo Credit push ups image by Steve Lovegrove from Fotolia.com
