Push Ups

You have probably done push ups or press ups at some stage in your life. Either on your knees or regular ones on your toes. Ladies feel free to work your way up to regular push ups as they will be more effective in the long run. The only reason to perform them on your knees is if you find it too difficult on your toes.

The great thing about this exercise is that you do not need any equipment. There are many variations to this exercise that will help focus on different areas of the chest. You will work them from different angles by the positioning of your hands and feet. By spacing out your hands a little wider than normal, you target the pecs more and the triceps less. A narrower grip will put more emphasis on the triceps and inner chest. Have a step handy, you can use a small box or crate that can support your weight.Are you ready to try some new and varied press ups. Get ready to feel the burn in your chest. Remember it doesn't matter how many you do, what matters is that the muscle is under tension. Short breaks will work. If you can only do 2 or 3, have a 15 second rest and do another 2-3 and so on.

Diamond
Keep your hands close together so that your thumbs and index fingers touch to form a diamond shape on the floor. Perform 10 reps.

On step 1
Assume the push up postion facing a step. Put one hand on the step in front of you and the other hand on the ground in front of you. This will feel strange as one side of your body will be raised. It will work the chest from an unusual angle. Repeat other hand. Perform 10 reps.

On step 2
As above but instead of facing the step, the step is now on your side, parallel with your body, one hand on the step the other on the ground. This will give one side of your chest a little extra stretch throughout the exercise. Repeat other side. Perform 10 reps.

Three Point
Assume the normal push up position. This time place one foot on top of the other, so that only one foot is touching the ground. You have three points on the ground instead of the usual four. two hands and one foot. This will challenge your balance and force your muscles to work harder, delivering better results.

I will be adding more exercises soon with images, until then do the above with minimal rest (15 seconds between each set).

If you have enjoyed doing these and want to try another challenge, try some push ups on a stability ball