Push ups
They do this, they are hard, complicated BUT effective!!
All push ups have the same form. hands are wider than shoulder width and at CHEST (nipple) level. Core is tight and hips stay ever so slightly elevated (A great way to get the correct height is to imagine you have on a fanny pack)
Let's start with beginner push ups:
hands on the counter feet behind you, and lower your chest to the counter. By Chest.. I mean mid chest aka nipple level... LITERALLY AND FOR REAL have your chest TOUCH the counter.
Do 20 of these (20 reps) 5 times (5 sets)
When the first three sets start to get easy (and remember your chest is touching the counter every time) move to a lower object... coffee table, couch etc.
Once you have run out of furniture options, time to move to the ground.
The first Push ups on the floor will be done on your knees (even if you are a boy!)
Lie completely on the floor (belly down)
Place your hands are your chest (aka nipple) height and move out away from your body. Palms flat.
Bend at the knee joint so that the feet are about 6-12 inches off the floor.
Elevate your hips so that your imaginary fanny pack fits.
Keep your hips slightly up and push your body all the way up..
Do 20 reps: 3-5 sets
When this is easy... time to move on to "real" push ups... which BTW is stupid to say because all of these are push ups... but, traditionally, we call these "real push ups" WHAT EVER
Lie completely on the floor (belly down)
Place your hands are your chest (aka nipple) height and move out away from your body. Palms flat.
Flex your feet, weight in your toes.
Elevate your hips so that your imaginary fanny pack fits.
Keep your hips slightly up and push your body all the way up.
Focus on your victories with Push Ups.... They are HARD. Discouragement comes easily... ignore it, If you do 2 counter push ups Monday and 3 on Friday: WAY TO GO that is a good accomplishment!
Keep at it and you will succeed!!!!
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