The Magnificent Pushup

I personally believe that there is no better way to tone your arms.  Pushups Rock!!!  Pushups make your body work against gravity, which creates quite a challenge.  They also work more than just your arms!  When you do pushups on your toes, you are effectively working your shoulders, back, stomach, and glutes.  Pretty cool!  With summer coming up, having nicely toned arms and back drawn positive attention to your upper body and negative attention away from your lower body.  lol!

Do these series of pushups atleast 3 times a week to increase your upper body strength.

1. Tricep Pushup

Get in plank position with your hands shoulder-width apart (A). Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back (B). Push back up to start. That's one rep. To make it easier, lower your knees to the ground.

Start with 10.  Rest for 15 sec. 

8 more.  Rest for 10 sec.

Finish with 6.  Rest 20 sec. for next pushup.

2.  Flat Pushup

Lie flat on the floor with your palms just outside your shoulders, toes on the floor, feet hip-width apart. Squeeze your core tight and push your entire body up. Pause 2 seconds at the top, then lower to the floor and pause for another 2 seconds. Push up again and repeat.

PYRAMID

10 rest 15 sec.

8 rest 10 sec.

6 rest 20 sec.

3.  Dolphin Pushup

Start in a regular pushup position and walk your feet forward until your hips reach 90 degrees (pike position). Next, lower your upper body down and push up again, making sure to use only your upper body strength and not your legs for assistance.

PYRAMID

10 rest 15 sec.

8 rest 10 sec.

6 rest 20 sec.

4.  Pyramid Pushup

From a regular pushup position, place your hands on the floor in a triangle (with thumbs and forefingers touching) and center them between your shoulders and your nose. Next, lower yourself until you're a few inches above your hands and pause for 2 seconds. Return to start and repeat.


PYRAMID
10 rest 15 sec.
8 rest 10 sec.
6