Victoria’s Secret Knows Best…
Millions of people around the world have all reaped the benefits of a good push up.
Photo courtesy Arlen Roche
Now you too can join in the fun.
For free.
With no pokey underwires, no skin-scarring straps and no constrictive constraints.
All in the comfort of your own home. Or even out at your local playground, if you so desire.
In keeping with the theme of body weight exercises, this post will discuss what is probably one of the most basic of human movements: the push up.
LIke all other body weight exercises, no external load or vast amounts of space are required.
In its simplicity, it will confer numerous benefits which include a buffed up bust, souped up shoulders and tantalizing triceps.
This movement is also a fantastic core control and stability exercise.
It can modified to suit absolute beginners or progressed for even the most advanced trainee.
As a physical therapist, I use these from shoulder rehab programs to relieving low back pain to general fitness and health.
With this list of positives, you have no reason NOT to be doing these often.
The Basic Push Up:
Start in a plank position with your hands slightly wider than shoulder-width apart.
Keeping your head in line with your torso, hips and legs, lower your chest towards the ground, under control, as far as you can.
Don’t let your hips sag to the ground or arch up to the ceiling (always maintain that straight line).
When you’ve lowered yourself as far as you can, reverse the movement and push your body back up, using your arms and chest, to the starting plank position.
And there you have it, the basic push up!
If these are too easy or too boring for you, just use your imagination.
The variations are only limited by your imagination. These include close hand position, off-set hand position, feet raised, hands raised, one arm, one leg or any combination of the above.
Long live push ups!
Dev Chengkalath
