Pushups - One of the best Full Body Exercises!

Pushups are the most popular bodyweight exercise I can think of – it’s almost a total body exercise! They work the arms, shoulders, chest, and even the legs and core muscles, you just can’t beat it.

Working so many muscles at one time makes them a great exercise for anyone wanting to lose weight. Especially when combined with other exercises, they can also be a great cardio exercise!

It can be modified for beginners or you can make it as hard as you want, such as elevating the feet and doing them with one arm! They don’t require any weight and can be done anywhere, anytime.


Pushups with hands on dumbbells

How I got started doing pushups….
I was probably less than 10 years old. I might not have been doing them correctly, but I remember getting praise from my dad when I showed him how many I could do and that encouraged me to try and do more!

As I got older, I ended up doing a lot of them during high school football practices. And if I thought I done a lot then, I had to do THOUSANDS of them in basic training for the Army. In the military they are used to measure physical fitness, but they are also used for punishment…and boy do they punish you a lot!


Confused by exercise terms like HIIT, HR, PR and Circuits?  Click here to finally learn what they mean...


Why is it such a great exercise?? Glad you asked....

Because your body is supported only by your hands and feet, just about every muscle in your body must stay tight in order to keep your body straight. So ALL these muscles are being used and burning calories at the same time!

Pushups for the beginner

Anybody can incorporate them into a weight loss or fitness program – even if you can’t do a single one on the floor! Click HERE to find out how YOU can start doing them....

Elevated push up

I’ve asked a friend of mine, Brendon Alexander, who has a BS in Exercise Physiology about this great move… “Doing them will increase conditioning and confidence for beginner exercisers. They are beneficial for women who are not comfortable using dumbbells or barbells. Women can build strength in the chest, shoulders, arms, and even abs and the lower back”.

For the advanced…

As for the advanced exerciser, there are many variations that can really challenge you! Knocking out a bunch of reps is great for building endurance, and there are ways to modify pushups that will build strength just as good as any heavy bench pressing moves - doing them with one arm is a great example!(Click here for Advanced Pushup techniques!)

Pusup variation working back and core


Variations...

There are many different ways to do pushups! Whether you are just beginning or you have been doing them for years, adding variety works your muscles differently and keeps you from getting bored! Click here for a growing list interesting variations!


Brendon gives the following instructions for this basic move:

Go prone on the floor with your feet together

· Position your hands shoulder width or a little wider apart with your palms down and your toes curled up so that you’re on the balls of your feet

· Tighten your body from head to toe to keep your body rigid and straight!

· Extend your arms pushing yourself off the ground with all your weight supported on your hands and the balls of your feet

· Lower yourself to the ground until your elbows are bent at a 90 degree angle, or until your body almost touches the floor

· Keep your elbows close to your body and your head up – don’t tuck your chin!

· Raise yourself again as you breath out, repeating the pushup motion.


If your goal is to lose weight or just get in shape, pushups are one of the best exercises you can do. Whether you are a beginner or you have been exercising for years, they need to be incorporated into your program! They work a lot of muscles at one time, which saves time and they are definitely in line with the theme of this website….Exercise Smarter, Not Harder!

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