I totally understand what it feels like to not be able to accomplish a physical exercise. Especially those exercises that most society deems relatively simple. One of those exercises is the push-up. The push up is one of the oldest body weight exercises known to man. It is n extremely effective way to increase muscular endurance in the chest muscle.
Like any exercise, no mater the level of ease of difficulty, if a person becomes inactive for an extended period of time and tries to relive the success of the distant past he or she may be in for a rude awakening. There are also those who exercise vigorously but when it comes to push-ups they may feel that their bodies just were not meant to accomplish the task.
Today all that changes. When you are finished reading this article you will be able to do your first push up. Why, you might say?
First of all who says that push-ups have to be done on the ground. If I told you could accomplish this same goal using props like a wall, table of bench would that encourage you? That is exactly what you are about to learn so let’s get to it!
Find a sturdy table or bench that you are confident will hold your body weight. Place the palms of your hand flat on the bench. Your hands should aligned with your shoulders and slightly more than shoulder width apart. Before starting you push-up make sure your head, spine buttocks and heels are aligned and your abs are firm. The balls of your feet should be firmly secure on the ground with you heels together as seen below.
First, exhale as you slowly lower body until your shoulders are in line with your elbows. (Use a four-count method) Give yourself a half-second pause to establish control of your body.
Now exhale (using a two-count method) as you push off and lift yourself from your prop extending your arms fully returning to the starting position. If you completed the move without any postural misalignments, which can cause injury, you have officially done a push-up.
For those that are still afraid, start by utilizing a wall. When you can successful accomplish 15 to 20 repetitions without breaking form gradually lower your level to a table or a bench. Eventually, you will be on the floor cranking them out in no time.
You don’t have to be a fighter to feel like one. So let’s Train!
To view the complete push-up series click on the below links:
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