This Article is About
weight training
weight training program
push ups
pectoral muscles
unintended consequences
watching the news
midsection
ups
angles
The Simple Push Up - A Body Weight Training Super Star
Join 1000's of Authors at StreetArticles Today!

The Simple Push Up  -  A Body Weight Training Super Star

The push up must be a central element to your body weight training program.

While well known, the push up is underappreciated.

The flexibility this great exercise offers is one reason to tout it’s effectiveness.

The unintended consequences are another. Push ups work the core. Most people don’t realize the huge benefit to the midsection a push up routine brings. The core stabilization required to hold the body in the plank position is a tremendous abdominal builder.

Why do push ups?

The main reason is chest development. This pushing move is directly powered by the large pectoral muscles of the chest. The anterior deltoid (front of the shoulder) and triceps (back of the upper arm) are also prime movers in this exercise. So chest, shoulder and triceps along with core stabilization gives you a lot of bang for the buck.

You can do push ups anywhere. No gym required. No equipment needed. You can drop down and “give me twenty” anywhere. You can do push ups while watching the news. You can rip off a few sets in your hotel room. You can do them outside. Maybe you are watching the kids at the park. Drop down in the grass and do some push ups. Push ups are easy to work into your life. If you are going to do them at the beach, however, please don't wear your bikini squeezer suit (this advice for guys only) because it's just not right.

The options are endless when it comes to push ups. Effective body weight training is enhanced by hitting the muscles from different angles. Push ups are very flexible. Wide grip, narrow grip, staggered hands, feet up, the possibilities are endless when it comes to push up variations.

Basic push up design

The effective load or weight you feel when pushing can be modified a few ways. The first is the length of the lever you are lifting. A standard push up on the toes is a long lever (distance from fulcrum to hands) and is “heavier” than when pushing from the knees. So, the first way to adjust the weight of the push up is by adjusting the lever length.

The second modification you can make is the angle of the lever. The easiest push up is standing straight up and pushing horizontally from the wall. As you move your feet away from the wall, the force will get heavier. An incline push up with your hands on a bench is heavier still. Move down to the standard push up position when you need a more challenging exercise. And finally, put your feet up on a bench with your hands on the ground in a decline push up position for an even harder variation.

Another little known variation to the push up is simply lifting one foot off the ground. When you move from four points of contact to three points, the load increases just a bit. This is the same principle as why you lay down on thin ice to avoid falling through. You are spreading your weight over a larger area. When you lift one foot (or toe) from the ground, you are now spreading your weight over the area of three points rather than four. Tuck the lifted foot behind the ankle of the foot on the ground.

Variety is the spice of life

The real variations come from hand position. The sky's the limit here. Wide hands focus more directly on the chest. Narrow hands hit the triceps harder. But you can elevate the hands for a deeper push or stagger the hands for an eccentric load. One side elevated produces another effect. Dive bombers, spiderman pushups, plyometric push ups and everything in between. There are no shortage to push up variations and there is no excuse for you not doing a lot of push ups.

The push up is the mainstay of any body weight training program. You can always find time for a push up workout. The variations are endless and there is a starting point for everyone. And the unintended consequence of the core training makes it a must do exercise. Do your push ups.


Street Talk

......and while you are at it do "push ups" away from the table and the TV! ;-)

Reply
  about 1 decade ago

Push ups anywhere and everywhere. I like em.

Reply
  about 1 decade ago
You May Also Like
What Are the Best Leg Exercises Using Body Weight Training?
Body weight training for the legs. Work the legs. Burn the fat. Strong legs are the foundation of a fit body. Can you build strong legs using body weight training? Absolutely. Leg training will be comprised of squatting, jumping, lunging, crawling and sprinting. There are many large muscles in the…
By:  in  Health and Fitness  >  Exercise   Sep 06, 2012  
1
  Likes: 1

Is Body Weight Training Better Than Training With Weights?
The beauty of body weight training is anybody can do it. It will work for a young kid just getting started, an out of shape couch potato trying to regain former fitness, men, women, young, and old alike. It is really a flexible training approach. Using the natural movements of…
By:  in  Health and Fitness  >  Exercise   Aug 21, 2012  
2
  Likes: 0

Weight Training Injuries for Women on the Rise: Some Common Reasons to Explain The Explosion
According to a recent study, weight training injuries for women have jumped nearly seventy percent. Part of the reason might be the increase in women who are lifting weights, but there are other reasons to explain this increase as well. Despite some of the common misconceptions about women and lifting,…
By: amie nogrady in  Health and Fitness  >  Womens Issues   Nov 07, 2011  
0
  Likes: 0

3 Reasons Why Weight Training for Over 50 Year Old Men Makes Sense
Is weight training for over 50 year old men a good idea? There are many ways to exercise from walking, biking and swimming to golf, tennis and basketball. Gardening and yard work can be a good workout and so can playing with the kids. So why lift weights? You’ll probably…
By:  in  Health and Fitness  >  Exercise   Nov 10, 2012  
0
  Likes: 0

How to Build Your Back Using Body Weight Training
Can you build a V shaped back using body weight training? Of course. One of the best lat builders is the good old pull up. But what if you can’t do a pull up? It’s OK. Work on a progression of exercises building up to completing full bodyweight pull ups.…
By:  in  Health and Fitness  >  Exercise   Sep 07, 2012  
2
  Likes: 0

3 Steps to Body Weight Training Success
Can you get fit with body weight training? What are the keys to a successful body weight training program? Keep it simple to get started now. Three basic rules will help you implement a successful training program. Rule 1: Anything is better than nothing. It takes awhile to create a…
By:  in  Health and Fitness  >  Exercise   Aug 30, 2012  
0
  Likes: 0

Is Body Weight Training the Best Way to Get Rid Of Belly Fat?
What is the secret to belly fat burning success? All we want to know is the best way to get rid of belly fat. Is that too much to ask? It doesn’t matter if your fitness strategy is body weight training, lifting weights in a gym or running long distances,…
By:  in  Health and Fitness  >  Exercise   Aug 15, 2012  
0
  Likes: 0

How to Shed Belly Fat With Body Weight Training Circuits
Body weight training works. It works for gaining muscle. It works for shedding fat. It works for young and old, men or women, beginner or elite athlete. Body weight training works. Many people today are searching for the ultimate workout to lose body fat and specifically belly fat. While you…
By:  in  Health and Fitness  >  Exercise   Sep 06, 2012  
2
  Likes: 1

Body Weight Training Advantages - Simple, Safe And Effective
What are body weight training advantages? Why choose body weight training over conventional weighted workouts? Safety, simplicity and results. Body weight training is easy to learn. In fact, you already know quite a bit about it. You may have fallen off the wagon lately but a basic understanding of body…
By:  in  Health and Fitness  >  Exercise   Sep 10, 2012  
1
  Likes: 2

Body Weight Training Facts - fit at Fifty Means Healthy at Sixty Five
Is body weight training for those age fifty and above? What are the benefits of exercise and fitness in middle aged men and women? Is there any evidence that fitness at around age fifty correlates to longevity and better health in later years. A new study just published in a…
By:  in  Health and Fitness  >  Exercise   Aug 30, 2012  
0
  Likes: 2

3 Body Weight Training Ideas for Weight Loss
What are the best body weight training ideas for weight loss? Can you lose body weight quickly using just body weight exercise? Yes. And No. The good and the bad. Yes the good news is that body weight training is a very effective exercise approach. There are great exercises for…
By:  in  Health and Fitness  >  Nutrition   Sep 09, 2012  
0
  Likes: 1

Cardio Weight Training – Discover Bigger Benefits And Better Results for Losing Weight
Cardio weight training…a contradiction in terms?  Many would think so and for us women, cardio is often the only consideration when it comes to losing weight.  However, the truth just might surprise you.  In fact, if you’re serious about fat loss then resistance training is an absolute must and cardio…
By: Jo Chris in  Health and Fitness  >  Weight Loss   Sep 29, 2011  
0
  Likes: 0

The One Secret to Body Weight Training Weight Loss
What is the secret to body weight training weight loss? Is there one thing that is the key to success? Can anyone lose weight using the right body weight training program? Yes. If they know the secret to effective weight loss. Exercise to lose weight? People always ask what are…
By:  in  Health and Fitness  >  Nutrition   Sep 04, 2012  
4
  Likes: 1

Tiny Toddler Terminators: How Young is Too Young for Weight Training?
Gyms and health clubs are all over the United States but if your image of the people who are coming in record numbers are 30 somethings, heading in to get a little bit of sweating in before going home for the day, you are off by at least two decades.…
By: Cara M in  Health and Fitness   Jul 19, 2011  
0
  Likes: 0

How to Burn Fat Weight Training - Does Muscle Burn Fat?
Does muscle burn fat? A landmark experiment from the 1970s shows you how to burn fat weight training.
By: Lee Driver in  Health and Fitness  >  Build Muscle   Feb 03, 2011  
0
  Likes: 3

Article Views: 2313    Report this Article