push-ups are a good exercise to work your chest but you can add in a light dumbbell row to really work your core to the extreme while you get your chest and back.
This is not a mass building or strengthening exercise.
If you are looking to functionally train your core or just try something new this a fun and challenging exercise to choose.
Remember, if you are a man or woman, child or adult, your exercise program must include exercises such as squats, dead lifts, bench presses, pull-ups lat pulls, military presses, etc. to be successful.
Exercises such as this are supplementary and are best used sparingly.
also; In order to change your body intensity is the most important variable to monitor in your weight training program.
Intensity is how high the weight you are lifting is to your 1RM.
Make sure you use periodization and you will not plateau and achieve your fitness, strength and body composition goals.
Bosu Push-ups are great for your chest and shoulder stabilizers. Perform multiple kinds of reps if you want your body to change the way you want it.
San Francisco Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
If you have 2 BOSU Balance Trainers you can add versatility to your BOSU workouts.
The BOSU ball is a very effective training tool.
These lunges are a great full body, cardio and core combination exercise.
You can add push-ups, twists, and stationary lunges to increase difficulty.
Make sure to fully lunge forward, and keep the back leg extended, NOT crossed the other leg while you perform the push-ups.
After the push-ups, perform a 1 legged lunge back up to the original balanced on 1 leg position with the BOSU at your chest.
San Francisco personal Training
you don't have dumbbells at home, are involved in a sport which this exercise mimics, or just want to show off at the gym, you can perform these handstand push-ups in the corner of the room.
If you want to be able to perform handstand push-ups without the use of the wall, this is a good way to practice.
Personal Trainer Mike Behnken, MS, CSCS
are a great exercise you can do anywhere.
If you don't get bored with doing push-ups all the time, they could be your only chest exercise!
The only drawback with push-ups is they can be hard on the wrists for some people.
If they are hard on your wrists, pick up push-up stands such as the perfect push-up, which will run you from $10-30.
you elevate your feet and keep your hips up, and spine in neutral alignment, you will primarily work your upper chest, and shoulders.
Remember you are never lowering your face towards the floor for push-ups.
If your hips cannot stay up in neutral alignment you may need to work on some core exercises. You can read all about core exercises here:
Trainer Mike Behnken, MS, CSCS
Trainer Mike Behnken, MS, NASM-CPT-PES, CSCS
Stability ball push-ups with your feet on the ball are challenging exercise which will target your upper chest.
Make sure your lower back doesn't arch. If it does, you have lost your core stabilization. Stop and regress to an easier exercise or move the ball.
The ball can be placed anywhere on your legs. The closer to your waist the easier these push ups will be.
To increase the core stabilization you can remove a foot off of the ball and abduct it out of the side.
While you perform push-ups make sure not to lose your drawn in core and let your back arch.
BOSU push ups cause you to use your core stabilizers as well as the supporting muscles of your chest, triceps and anterior deltoids.
The BOSU balance trainer is tremendous for balance exercises as well as strength and muscle building workouts.
This is a forward push-back lunge into the BOSU directly into a reverse lunge with balance in the center going back and forth.
This a great leg exercise but you must make sure to do the fundamental exercises before you try supplemental exercises such as this one.
Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
Staggered arm push-ups have long been an exercise which shows extreme fitness.
It takes tremendous core, shoulder and arm strength to perform 1 arm pushups.
This is a version of crocodile or alligator or whatever you want to call them, staggered grip push-ups.
Position yourself on the floor in pushup position. Put one arm forward and the other arm a little lower than your normal push-ups position.
You want to use your arm which is back and close to your body as much as possible.
Try to put as little weight on your upper hand as possible. You can even put your fingers on the ground instead of your palm.
Perform as many reps as you want for 1/2 a set and then do the other side.
Try to place as little weight on your upper hand as possible each time you do this exercise.
Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
If you are looking to build your chest you should read this page:
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to do the Ultimate Abdominal Exercise, the Push-Up.
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