How to Intensify the Basic Push Up
If you're not ready for the standard push up,
Hi, this is Martin Snow of the Trinity Boxing Club in New York City for About.com, and today I’m going to show you how to intensify the basic push up.To begin, you want to start every workout aerobic warm up. You can do: jumping jacks, run in place, anything that will get your heart rate up. Do this for 5 - 10 minutes before the workout and remember to see a doctor before you start any exercise program.If you’re not ready for the standard push up, start with a modified push up, this time on your knees. Start by lying flat on the floor with your palms facing down, a little bit wider than shoulder width apart and push yourself away from the floor. In this exercise you will use your knees, not your feet, to make it a little bit easier until you have enough strength to perform a regular push up.The Standard Push Up is the God-father of all body weight exercises. You are going to start on the ground, with your elbows in, hand shoulder width apart. Pull your belly button into your spine, keep your back rigid, and push yourself away from the floor slowly. Then pull yourself back into the floor, again slowly. Do this for 10 repetitions, slowly and controlled to start off your workout. In order to perform the standard push up correctly, always remember to keep your back straight as you push yourself up off the floor.To intensify the standard push up, lift one leg straight up while you are doing your push up. Creating an unstable surface. That makes it more intense. Let’s do each leg about 10 times.Another variation of the standard push up is the wide push up. Bring your hands a little wider than shoulder width apart and perform it the same way you would the standard push up. The wide hands push up works every muscle in the body with an emphasis on the chest and arms. Make sure your back is straight as you push yourself up off the floor.Another variation of the push up is the military push up. Your hands should be shoulder width apart and push yourself up off the floor. Elbows in, keep your back rigid, and again push yourself away from the floor. Keep your elbows in against your body, that makes it more intense. To start off, do as many push ups as you can with good form.Thank you for watching, for more information, go to About.com.