Rating is available when the video has been rented.
This feature is not available right now. Please try again later.
Published on Dec 28, 2012
Push ups are a perfect perfect body move. Let's break it down and make sure you know how to make a humble push up work for your activity level.
I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life.
I want to share with you how to get more out of a push up. A push up is a simple exercise that works a lot of muscles at the same time; I think it's a perfect total body exercise because it builds both upper body and core strength. When you perform a push up properly, it effectively strengthens muscles in your chest, shoulders, triceps, back, abs and even the legs.
Today I'll show you a standard pushup, a few simpler options and three advanced push up options -- I have something for everyone!
Let me show you how to do a perfect push up • Get on the floor and position your hands slightly wider than your shoulders. • Rise up onto your toes so you are balanced on your hands and toes. • Keep your body in a straight line from head to toe without sagging in the middle or arching your back. • Your feet can be close together or a bit wider depending upon what is most comfortable for you. The wider your base, the easier it is. • Contract your abs and tighten your core by pulling your belly button toward your spine. • Keep a tight core throughout the entire push up. • Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. • Exhale as you begin pushing back up to the start position • Don't lock out your elbows; keep them slightly bent.
If you think that you're not quite ready to try a full push up, don't worry because you can still enjoy the benefits of this incredible exercise by doing a modified version against a wall or using a table or a sturdy chair.
This is how to do a modified push up: Stand several feet away from the object you are using and use the same push up technique as for the 'perfect push up'.
You can then progress to a bent knee push up. This is a modified version of a standard push up but use your knees instead of your toes. Just be sure to keep your knees, hips and shoulders all in a straight line.
The advanced push up has increased benefits. If you feel you're ready to progress, here are three more push up ideas you can try.
• For an extra ab blast try a 'One-Legged Push Up'. It challenges your balance and gives your core muscles a more intense work out. Demo
• A 'Decline Push Up' requires more upper-body strength. Simply raise your feet using a step or bench. Demo
• And, lastly, a 'Diamond Push Up' will challenge your balance and upper-body. Your base is narrower with your hands in a diamond shape. Demo
As you can see, a pushup can be tailored to your individual fitness needs - whatever your fitness level.
Start out doing three sets of eight and progress to three sets of twelve.
If you want to find your inner warrior you can use a clock and set yourself a time challenge! ***** Herbalife fitness expert, Samantha Clayton shares her advice on how to do the perfect push up for your skill level. There are many different ways to do push-ups. Learn to do diamond push-ups, modified push-ups, bent knee push-ups, advanced push-ups & the perfect push up. Find out which style works best for your skill level & gradually push yourself harder.