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If you are looking to change, tone up or define your arms, the best way to do that is with a consistent push up workout. It doesn’t matter where you start on the knees or off, you will see some nice results in the shape of your arms.
Here’s a push up workout to start your definition, doing 2 or 3 sets of 20 push-ups at least 3 to 5 times a week. Start off where you can and your strength will build. You’ll begin to see changes in you arms, but also chest, back and shoulders.
Once you get stronger you can vary the way you do various push ups. Check out my website for various types at: http://www.fitnessfromthepro.com
A push up workout can be as simple or as difficult as you want to make it. The difficulty of the push up depends on your own individual strength. They can always be modified and changed as your strength increases. For instance, starting a regular push up on your knees and graduating to your toes. Once on your toes, you may not be able to go down as deep, or have the full range of motion. However, with time your range of motion will increase.
“Dive Bombers” is an advanced, total body exercise to work in to your push up workout. You’ll work your shoulders, chest, arms, core, legs, butt, your entire body!
- It starts out in a Downward Dog position, hips are pushed back and up in the air.
- Lower your upper body down as if you were “diving under a fence” bending your elbows. The rest of the body sinks almost to the floor as you push your chest up straightening the arms.
- Then slowly push your hips back to Downward dog.
- Repeat.
To keep this a very, very advanced push up, reverse the move and push back “under the fence” bending your arms and sliding the hips back into Downward Dog. Yes this is a yoga move.
Gradually build up your push up workout to include a variety of push ups to increase strength and range of motion.
A good push up workout can really help develop your upper body strength. We have reviewed several different types of push ups. Today we will discuss one of the most aggressive push ups to incorporate into your push up workout…The Handstand Push Up.
The handstand push up is very challenging! There is a gradual progressive lead in to this exercise. You can start with feet on a bench and gradually walk your hands in closer to the bench. Do a push up at each interval. Then you can progress on to the handstand.
Start out with a headstand against the wall. Put a pillow under your head to help eliminate injury. Then graduate to a handstand and get used to being upside down, build up to at least 15 seconds. Once you are used to being upside down, start lowering yourself slowly. Hold yourself at these lowered various points as long as you can. There is not a lot of repetitions done with these handstand push ups. Bring your feet to the floor and give yourself a break.
As you gradually build up your strength lower yourself and push up from short positions till you can lower yourself all the way down and push yourself all the way up. What an accomplishment this can be for you! Take it slow and easy, and don’t force it. This handstand push up can be a huge asset in any push up workout!