This Video is taken from my 500 Body Weight Challenge.
Description from the Audio
Next, we’ve got the popular push up or the press up. Now, it’s a very strong exercise for developing the chest, the triceps, or the back of the arms, but, in particular, the core.
Most people don’t realize it’s a powerful core exercise as well. And, you can develop the lats down the side of the body if you do the exercise correctly.
So, this is how it’s done:
- You’re going to start by putting your body into a nice straight line.
- Weight on the outside of the hands.
- Hips down.
- There should be a line from your shoulders down to your heels.
- Core is nice and tight.
- From here, you take a deep breath in.
- Then, rotate the hands inwards as if you’re trying to protect your armpits to active your lats as you pull yourself down.
- Don’t fall down.
- So, breathe in.
- Pull yourself down as you rotate.
- And then breathe out as you push up.
- So, breathe in. Protect the armpits and rotate the arms inwards and breathe out on the way up.
Now, that’s the basic push up.
A lot of people don’t pull themselves down. They fall down. You should try to go down slowly and push up explosively if you can.
Now, if you can’t manage a full push up, don’t worry. You can do a half push up or a seal push up as it’s called.
Exactly the same position with the hands except this time you’re going to be on the knees. You can cross the legs over if you want. Importantly, make sure you’ve got that straight line from shoulder down to the back of your knees. And then the same things apply.
- Breathe in.
- Rotate the arms in as you pull yourself down.
- Chest to the floor, if possible, and breathe out.
Very important that you try to get the chest nice and low. No good doing half push ups.
So, that is the two variations of push ups. You’re going to do 50 of those in total. Good luck with that. You’re going to enjoy it.