let's get physical

Pushups can be intimidating for many women. I worked out with a trainer 5 years ago and told him, “Oh, sorry, my body doesn’t do pushups. I think it’s a shoulder thing…” Aside from any real shoulder injuries, you actually can find your pushup and progress in your strength! Pushups strengthen and tone your entire upper body! AND if done properly, your entire core and abs are strengthened too!

When you master one kind of pushup, use that strength to move on to another one. You can keep pushing and strengthening. Here are some of my favorite pushups and modifications.

TRADITIONAL PUSHUP:

Keep in mind that a pushup is not a neck exercise! Start on your knees and keep your back and shoulders straight so the proper muscles are getting worked. It will do nothing for you if your form is wrong, so stay on your knees until you can be straight across your back. Then go up on your toes!

You can go between the two (i.e., start on your toes for 15, then hit your knees when you’re getting tired – just make sure your upper back is remaining straight!

CHATURANGA PUSHUP (TRICEP PUSHUP)

This pushup starts with your hands directly below your shoulder joints (regular pushup starts with your hands spread apart past your elbows). You come down with back straight and keep your upper arms close to your body the whole time. This is a doozy, but works your triceps so well! So start on your knees then work up your strength.

SPIDERMAN PUSHUPS

Regular pushup plank starting point, then as you’re bending your arms, bend one knee to touch your elbow. Alternate sides. I do like 4, then switch to my knees. Your abs and core get worked well with this one!

WALKING PUSHUPS

Shown here with a block, I use a BOSU ball. This is a way to mix up your traditional pushup and keep things interesting! One hand stays on the BOSU or block, the other on the floor, do a pushup then switch hands at center. This extension of movement really targets your shoulders and back.