Today’s Workout: Beginner pushup focuses on chest
2020 is rolling right along and, hopefully, that means everyone’s New Year’s resolutions are still going strong, particularly our fitness.
With those weeks under our belt, we have built not only strength, but confidence in our exercises. So it is good to always throw in something new from time to time. And starting simple is always key.
Our move today is a beginner pushup on our knees. All you need for this exercise is a clear area on the floor for a mat.
This pushup will be working your whole upper body and your core, but the main focus is your chest.
Begin this exercise on the floor on all fours. Placing your hands just outside of shoulder-width, hold your chest tall and rotate your hips in by tucking your rear end in and pressing your navel upward.
you can achieve this position by simply lowering your hips and giving yourself a flat bridge in your torso.
Now comes the movement in your pushup. Start by bending in the elbows and lowering your chest toward the floor. Go as low as you can to feel the most amount of resistance, and to the point where you can efficiently push yourself back up.
Continue this pushup motion for at least 10 presses. Take a small break, then repeat it two or three more times.
Keeping this pushup on your knees still gives you all the benefits of a regular pushup without the added strain on your upper body. If these are still too intense for you, simply lift your rear end higher in the air. It will take some of the load off your upper body. And if you need more intensity, simply get off your knees and put your weight on your toes.
This exercise is great to add into any upper body routine. And perfect for beginners to build up endurance.
Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at firstname.lastname@example.org.