Of all the muscle building exercises in the world, push ups have to be my least favorite, yet they are the most convenient and easiest to do. You don't need any machines and you can do them in the comfort of your own home. Back in the day, I could pump out 12 - 15 regular push ups (meaning not on my knees) which I would think is pretty good for a female. There are a few different styles of push ups that you can use to challenge yourself. For now, I have to stick to the modified knee push ups until I can build up my upper body strength again.
Modified Push Ups
These push ups are commonly known as "woman push ups" or "girl push ups" basically because women are known to not have much upper body strength. I find nothing humiliating about these push ups. I look at them as stepping stones to building superior upper body strength. Being on your knees relieves a significant portion of body weight.
Your form:
- Start off on your knees
- Hands shoulder width apart
- Palms lay flat on the floor
- Raise and lower your upper body focusing on your chest & tricep muscles
Standard Push Ups
These are the basic push ups that you see performed most often. They can be easy once you've developed more upper body strength and work well for maintaining it as well.
Your form:
- Hands shoulder width apart or more (where you feel comfortable)
- Palms lay flat on the floor
- Feet can be shoulder width apart or where you feel comfortable
- Raise and lower your body focusing on your chest & tricep muscles
Diamond Push Ups
These push ups are for the hard core! I've only witnessed my stepdad perform these. I've tried and failed miserably but they are still cool push ups none the less.
Your form:
- Hands are close together, fingers (index and thumbs) connecting to create the shape of a diamond
- Feet can be shoulder width apart or where you feel comfortable
- Raise and lower your body focusing on your chest & tricep muscles
Try not to slouch your back when performing push ups. You'll want to keep good form. Remember before performing any exercise, get in a good stretch routine, get help from experienced people (personal trainers), and consult your physician (for safety & health purposes.)
[tags]exercise push ups, doing push ups, type of push ups, diamond push ups[/tags]
