How to Keep Fit With a Push-up Routine
The push-up is one of the simplest and most effective exercises, according to the American Council on Exercise. Push-ups target the muscles of your upper arms, chest and stomach, allowing you to receive a comprehensive upper body workout while performing a single exercise. However, if you would like to keep fit using only a push-up routine, you must vary your exercises and increase the intensity to challenge your muscles. All that is required to stay toned with push-ups is 15 minutes, three to five days a week.
Instructions
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Perform three sets of 12 repetitions of push-ups, three to five days a week, varying your hand placement with each set. Varied hand placement targets different muscle groups, providing a more dynamic workout from your push-up routine. Begin your first set with your hands placed shoulder-width apart. Perform the second set with your hands 6 inches closer together, and the third set with your hands 6 inches wider than shoulder-width.
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Perform three sets of 10 repetitions of one-arm push-ups, three to five days a week. The one-arm push-up intensifies the exercise and tones the muscles of your triceps as well as your chest and biceps. Place your palm directly beneath your shoulder and your other hand at the small of your back. Execute the push-up as you would a normal push-up. If this is too intense for your fitness level, perform the push-up while resting on your knees instead of the balls of your feet.
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Perform one set of 10 repetitions of clap push-ups, three to five days a week. The clap push-up is an advanced version you should attempt only after you have mastered the one-arm push-up. Place your hands shoulder-width apart and lower your body down until your chest is 2 inches from the floor. Push off the floor, springing your body upward. Lift your hands off the ground and clap them together quickly before placing them back on the ground to catch yourself.
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Tips & Warnings
Consult with a physician before beginning a new exercise routine.
References
Resources
- Photo Credit push ups image by Steve Lovegrove from Fotolia.com
