Tag: push-up

Virtual Fitness: The Correct Way To Do A Push-Up

March 8, 2022
The Push-Up is a bodyweight strength training exercise that works the chest, front shoulders (anterior deltoids), and posterior upper arms (triceps). The exercise is suitable for a strong beginner.
INSTRUCTIONS

Step 1: Assume a push up position with the body in a straight line from head to heel, feet hip to shoulder width and hands 1.5-2x shoulder width. Brace the core and tighten the glutes. Press away from the floor to prevent the shoulder blades from winging.

Step 2: Lower the chest toward the floor through a maximum range of motion until the chest is a few inches off the floor or shoulders have reached elbow depth.

Step 3: Reverse the pattern and return to starting position.

Step 4: Repeat. Maintain posture throughout. Keep the shoulders from elevating or rounding. Do not let the back round or arch or the hips sag or pike. Avoid letting the head jut forward.

MODIFICATION: Do the Modified Push-Up >link<, or the Incline Wall Push-Up >link> if the full Push-Up is too difficult.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do Fitball Push-Up

October 7, 2021

Fitball Push Up

Instructions: Place the fitball on your mat. Kneel with the fitball in front of you. Begin to roll the ball toward you very slowly, so that your chest is on the ball. As you slowly inch the ball farther back, more of your weight is now on the ball. Begin reaching slowly for your exercise mat, and place both hands on the mat for support. Continue to move the ball until it’s under your legs. This maneuver is very tricky. If it’s done too quickly, you’ll fall off the ball.
Caution: This is not a beginner exercise. Do not attempt it if you have difficulty maintaining your balance on the fitball. The emphasis is to move slowly. If your core is weak, you’ll wobble on the ball, which will cause you to lose your balance and fall. Work in an area clear of furniture.
Equipment: Non-skid exercise mat, an appropriate sized fitball, and sneakers. Click the link to read my post on fitball sizes. LINK
Modifications: 1) To reduce the intensity of this exercise, place the fitball under your thighs. 2) Fill the ball with less air to make balancing easier.
Benefits: Strengthens biceps, triceps, chest and core muscles.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider