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Step 4Body Weight - Push Ups
We'll start with the standard push up.
These are to be done with hands shoulder width apart, and back straight with your core (abs and lower back muscles) tight. Lower yourself in a controlled manner until your chest just makes contact with the floor and then press through the chest, triceps and shoulders back to the first position (as demonstrated in the first five repetitions).
To diversify this staple exercise, I have included a recommended workout (one that I do as well). The first set consists of standard push ups. In the second set, called Triangle Push ups, the grip is much closer (forming a triangle with the hands). This variation puts more emphasis on the triceps. The third and final set consists of wide grip push ups to put emphasis back on the pectorals. The form of the standard and wide grip push up are identical, but when doing the triangle push ups, you may need to shift your hands down (so that you are pressing closer to your stomach) and separate your feet in order to keep balanced.
I do these three in succession with no rest between. I would recommend doing a set (five of so) of each to get the hang of them then doing successive sets. Start with few reps in each of the three sets, then as you begin getting stronger in the days and weeks, increase your reps. Doing about four sets of the three exercises should be enough, but like I said every body is different. Remember to keep your back straight throughout the workouts (form is more important than number of reps!).
A note: If you feel like doing push ups in this way puts too much stress on your shoulders, stop the repetition when your chest is about 5 cm (2 in) above the ground.
These are to be done with hands shoulder width apart, and back straight with your core (abs and lower back muscles) tight. Lower yourself in a controlled manner until your chest just makes contact with the floor and then press through the chest, triceps and shoulders back to the first position (as demonstrated in the first five repetitions).
To diversify this staple exercise, I have included a recommended workout (one that I do as well). The first set consists of standard push ups. In the second set, called Triangle Push ups, the grip is much closer (forming a triangle with the hands). This variation puts more emphasis on the triceps. The third and final set consists of wide grip push ups to put emphasis back on the pectorals. The form of the standard and wide grip push up are identical, but when doing the triangle push ups, you may need to shift your hands down (so that you are pressing closer to your stomach) and separate your feet in order to keep balanced.
I do these three in succession with no rest between. I would recommend doing a set (five of so) of each to get the hang of them then doing successive sets. Start with few reps in each of the three sets, then as you begin getting stronger in the days and weeks, increase your reps. Doing about four sets of the three exercises should be enough, but like I said every body is different. Remember to keep your back straight throughout the workouts (form is more important than number of reps!).
A note: If you feel like doing push ups in this way puts too much stress on your shoulders, stop the repetition when your chest is about 5 cm (2 in) above the ground.
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Jul 19, 2009. 8:49 AMborges0105
says:
hello, i want to start working out but i have no clue in how many of each exercise i should do?
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4
Sep 2, 2009. 7:32 PMilldoyourdrugs
says:
When you workout you want to focus on 2 or 3 body parts a day. Do 3 sets of 10 reps with a some what heavy weight. Rep to failure. More than 15 reps and the weight is too light. Do cardio after you hit the weights. Drink whey protein often. Even walmart has a good cheap protein. U want to take in 1 gram of protein per pound of body weight. Stay consistent and watch the muscles grow.
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4
Jun 9, 2011. 3:48 PMsnowluck2345
says:
I don't have any way to add weight, any suggestions?
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Aug 24, 2009. 12:04 AMvandal1138
says:
Try what we call "pyramids". Do 30. Then 30 crunches. then 25 push ups. then 25 crunches. decrease by 5 for each until you get down to 5, then work your way back up to 30. I do that with my soldiers every morning (along with a lot of other stuff). Army PT works!
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Jun 23, 2010. 6:05 PMborges0105
says:
could u tell me some of those other stuff?
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15
Aug 17, 2009. 9:36 PM
Yerboogieman
says:
Yerboogieman
says:
Until you feel it, hard.
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Sep 20, 2010. 1:39 AMvandal1138
says:
that's what she said
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1
Aug 17, 2009. 9:23 PMcowgomoo
says:
talk to a trainer at a gym! they usually give you advice based on you without charge. if your serious about this invest in one.
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2
May 28, 2009. 11:21 PMMaverchick
says:
Whoa! Slow down. To get the maximal workout from a push-up, slow down and let the muscles do the work. If you go fast, force capability actually decreases.
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