Push-Ups: Upper Body and Core Strength Using Your Own Body Weight

Pushups are a great body weight exercise used to strengthen the upper body and improve core strength. The chest, arms, shoulders, back and neck are all involved. Select from the following 6 push up options to incorporate into your exercise routine! They are all demonstrated in the video above and the photos below.

1. Wall Push Ups: this version is the easiest of the 6 demonstrated and a great place to start if you are new to push ups. Stand arms distance from the wall, bend elbows and move towards the wall keeping your feet in place, leading with your chest while keeping your focus directly in front of you.
2. Traditional Floor Push Ups – Modified Version: start from the floor with knees bent, hands placed slightly wider than shoulders and in line with the sternum (breastbone), press up on to the top of your knees by straightening the arms and lower down by bending the elbows. Try to use the full range of motion from the floor to straight-arm position and keep your gaze at a fixed point directly in front of you.
3. Traditional Floor Push Ups – Full Range: position on the floor with straight legs and on toes – movement and upper body positioning is the same as the modified version described above.
   Modified and Full Range Push Ups can also be done with a Narrow Arm Position: place hands very close to the body with elbows close to your sides. This version is more commonly used in yoga and pilates and incorporates the triceps muscles (the back of the upper arm).
4. Glider Disks Push Ups: a fun and innovative way to create an additional challenge. Alternate sliding one arm outward while lowering yourself down and draw that arm back towards center as you press up. Paper plates work great if you don’t have a set of disks!
5. BOSU Flat Top Push Ups: position either modified or full range but with hands placed on the outside edges of the flat top of the BOSU trainer. Great for increasing core involvement!
6. Off the Ball Push Ups: lay over the ball and walk out with hands until the ball is under your thighs, shins or toes and proceed with the push up movement with the upper body. The farther out towards your toes that you are positioned the more difficult the push up!

Try a variety of positions, sets and reps based on your fitness level and comfort. Most importantly, focus on form—quality vs. quantity!

• Keep your gaze directly in front of you rather than looking downward
• Lead your movement with your chest rather than your chin
• Keep your hips in line with your shoulders to avoid the “tush up” or “tummy sag”
• Have Fun!

Posted in collaboration with Marsha Seidelman