Tag Archive: Push Up

  1. How To Do A Push Up Exercise

    Leave a Comment

    How To Do A Push Up Exercise

    Learn How To Do A Push Up Exercise With These Simple Steps

    Are you struggling with your push up exercise? Follow these simple steps to learn the most effective way of how to do a push up exercise and start feeling the benefits.

    The push up or press up is one of the best exercises to perform to improve your upper body strength, boost muscle tone and performance and is also great for your core strength too.

    The push up or press up can be done at home or at the gym, as all you need is a hard non slip floor such as a gym mat, the gym floor, your living room carpet or kitchen floor.

    Benefits of Push Up Exercise

    The push up is a great muscle toning exercise for the arms, chest, triceps and the front of the shoulders, whether performed on the knees or toes this is a good strength building exercise that can be performed anywhere.

    Muscle Groups Worked:

    Pectoralis Major, Deltoid, Tricep brachii, rectus abdominis, serratus anterior, coracobrachialis.

    Variation

    how to do a push up

    If you cannot perform a push up on your toes then start off on the knees until you get stronger enough to do so. This is a great way to get the benefits of the push up exercise but without putting your body under the full pressure, until you are strong enough to do it the standard way.

    By using your knees as a rest it helps your balance and takes the stress off your upper body, but allows you to work it enough to get the benefit. This method of doing a push up is perfect way to start if you are not confident or strong enough just yet.

    Step by Step Guide:

    1. Start on all fours with the hands on the floor slightly wider than but in line with the shoulders
    2. The body should form a straight line from the shoulders to the ankles
    3. Squeeze the abs as tight as possible and keep them engaged
    4. Lower the body until the chest nearly touches the floor, making sure that the elbows are tucked in close to the torso
    5. Pause for a moment then push yourself back to the starting position

    Video Demonstration

    You can view our video demonstration of how to do a push up on our Youtube channel, where you can save it and subscribe.

    Ready To Take On One Of Our Challenges?

    Click here for our 30 Day Push Up Challenge .

    Need something a little easier? Click here for our 30 Day Easy Push Up Challenge.

    Or click here for our 30 Day Beach Body Challenge which incorporates press ups.

  2. 30 Day Push Up Challenge

    Leave a Comment

    30 DAY PUSH UP CHALLENGE

    Take up the 30 Day Push up Challenge this month and tone up and boost your arm muscle and strength to the max!

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days !

    The push up challenge is a great way to boost your upper body strength, and if you complete all 30 days you will see a big difference in your strength and muscle tone.

    The challenge has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your arm muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY PUSH UP CHALLENGE EXERCISES

    HOW TO DO A PUSH UP VIDEO DEMONSTRATION

    30 DAY PUSH UP CHALLENGE CHART

    30 day push up challenge chart free download

    30 DAY PUSH UPS CHALLENGE DAILY ROUTINE

    • Day 1: 15 push ups
    • Day 2: 16 push ups
    • Day 3: 17 push ups
    • Day 4: 18 push ups
    • Day 5: 19 push ups
    • Day 6: 20 push ups
    • Day 7: 21 push ups
    • Day 8: rest day
    • Day 9: 23 push ups
    • Day 10: 24 push ups
    • Day 11: 25 push ups
    • Day 12: 26 push ups
    • Day 13: 27 push ups
    • Day 14: 28 push ups
    • Day 15: rest day
    • Day 16: 27 push ups
    • Day 17: 28 push ups
    • Day 18: 29 push ups
    • Day 19: 30 push ups
    • Day 20: 31 push ups
    • Day 21: 32 push ups
    • Day 22: rest day
    • Day 23: 33 push ups
    • Day 24: 34 push ups
    • Day 25: 35 push ups
    • Day 26: 36 push ups
    • Day 27: 37 push ups
    • Day 28: 38 push ups
    • Day 29: 39 push ups
    • Day 30: 40 push ups
  3. 30 Day Arm Challenge

    Leave a Comment

    30 DAY ARM CHALLENGE

    Take up the 30 Day Arm Challenge this month and tone up and boost your arm muscle tone and strength to the max.

    The 30 day arm challenge has 3 different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually. This ensures you are able to complete the final day of the challenge easily.

    This challenge helps work your upper body strength and by completing this arm challenge you will notice a difference.

    You only have to do the amount of time shown on the challenge chart once per day. If you are feeling brave then you can repeat each days challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30dayfitness

    30 DAY ARM CHALLENGE EXERCISE TUTORIALS

    The arm challenge consists of tricep dips, mountain climbers and push ups, so if you’re unsure how to perform any of these follow our simple step by step guide.

    HOW TO DO TRICEP DIPS
    Tricep dips are a compound exercise with a small range of motion. They work on your triceps but also your forearms, shoulder, chest and lower back.

    HOW TO DO MOUNTAIN CLIMBERS
    Mountain climbers help build lower body strength but are also great for getting your heart rate up.

    HOW TO DO PUSH UPS
    Push ups are great for improving your posture and for protecting your shoulders from injury. They also help prevent lower back injuries and increase functional strength via full body activation

    HOW TO DO MOUNTAIN CLIMBERS VIDEO DEMONSTRATION

    30 DAY ARM CHALLENGE CHART

    30 day arm challenge chart free download

  4. 30 Day Easy Push Up Challenge

    Leave a Comment

    30 DAY EASY PUSH UP CHALLENGE

    Take up this 30 Day Easy Push Up Challenge this month and tone up your arm muscles and strength with our introductory push up challenge.

    Push ups can be a hard exercise to do if you’re new to fitness so this is an easier version of our standard push up challenge. It helps you get started if you are struggling or learning to do push ups for the first time.
    The easy push up challenge is great for improving your posture and for protecting your shoulders from injury. Push ups can also help prevent lower back injuries and increase functional strength via full body activation

    The challenge has 1 exercise which you have to do each day. The time spent doing the exercise slowly increases day by day to help you build up your arm muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the challenge chart once per day. If you are feeling brave then you can repeat each day’s challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    Once you’ve completed this challenge why not take up the 30 Day Fitness Push Up Challenge and carry on building that upper body strength.

    30 DAY EASY PUSH UP CHALLENGE EXERCISES

    If you’re unsure about technique and form while doing a push up check out our simple how-to guide on doing the perfect push up.

    HOW TO DO A PUSH UP VIDEO TUTORIAL

    30 DAY EASY PUSH UP CHALLENGE CHART

    30 day easy push up challenge chart free download

Want more awesome fitness challenges & exercises?

Then make sure you like and follow our Facebook page for the best fitness exercises, guides and of coure memes!

Follow On Facebook