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Fitness Friday ~ Push-ups

by Vivian Fleitstra on August 31, 2013

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Welcome back to week 2 of Fitness Friday.

While pushups are one of the oldest and most basic exercises, there are many benefits to doing them.  They build your strength, work the upper arms, chest, core, back, and strengths your bodies foundation.

There are many types of pushups, starting with the standard pushup, to the bent knee pushup which is great for beginners, and the standing modified plyo-pushup which is great to help start building strength but less intense then the typical plyo-pushup.

Standard pushup

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You make a planking position with palms flat on the floor and your body in a straight slanting position. Shoulders should be width apart and body should be straight from head to ankles. Lower your chest by bending your elbows but still maintaining the straight line of your head to ankle. Push your body back up getting to the original position and this is good as one repetition.

knee-push-upBent Knee Pushup

Start the same setup as a standard pushup,  make a planking position with palms flat on the floor and your body in a straight slanting position. Shoulders should be width apart and body should be straight from head to ankles. Bend your knees and crossing feet at ankles is optional.  Lower your chest by bending your elbows but still maintaining the straight line of your head to your knees.

Modified Standing Plyo-Pushup

Stand next to a railing or hard surface such as bench, but make sure it will not easily move.  Step away from the railing, about 3 steps backwards.

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Extend your arms and place your hands on the railing.  Shoulders should be width apart and body should be straight from head to ankles. Lower your chest down to railing and then a small gentle push off back to start position in continuous motion for the 10-15 reps.

You can quickly build strength in the chest, upper arms, forearms and wrists.  Doing three sets of 10-15 pushups is a great starting point to work the whole body.

Happy a Fabulous day!   Sponsored by Well Cared 4 Body.   Teaching you to fuel it and burn it!   Thanks for reading.  Vivian.

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