Why do push ups and how to master them (all levels)

Many think that push ups are an impossible challenge. And if you’re not accidentally blessed with genetic built in upper body strength you will most likely not be able to do push ups on your toes without any practice. It doesn't mean you can’t include them in your exercise. There are variations on push ups for every level of fitness and a few reasons why you should start including them today. 1. Push ups are a great example of compound exercise meaning that you are not just isolating one muscle group in your body but you are strengthening many at the same time. When performed well push-ups will work your arms, shoulders, chest, abs, back and even your legs. 2. Push ups increase your functional strength. They will help you perform daily activities in a better way since all those muscles mentioned above will help you with better posture. Think of that next time you try to bring all groceries into the house in one go (Yes those 4 bags + your laptop bag and your purse) or when you lift your kids into the air and hurt your back. 3. Push ups work your core which is vital for any movement you perform. A stronger core helps you avoiding lower back injuries or can help you when recovering from a previous injury. 4. Push ups improve your cardiovascular health. Since you are working your whole body in one go your heart will also have to work harder to keep up the oxygen flow to all those muscles which is good for your overall health.

Convinced? Here’s how you get started. Level 1 : Wall Push up

Start with your feet on shoulder width, around 70 cm away from and facing the wall. Now place your hands on the wall, in front of your shoulders, keep your elbows close to your body, lean as close to the wall as possible and push yourself back. 1 rep done! Over time start moving your feet further and further away from the wall until you can’t perform the movement with a straight back any longer. Then move to level 2

Level 2 : Inclined Push up

Find a chair or bench and start with in a high plank position with your hand placed on the bench and your feet on the floor, a little wider then shoulder width. With a straight back and engaged core you lower your body as close to the bench as possible and push yourself back up. One rep done! Over time find a lower obstacle to lower your incline like a step stool or a lower bench en continue until you feel ready to move to the floor. Level 3 awaits!

Level 3 : Push up on your knees

Start in a high plank position, back straight and core engaged and drop your knees to the floor. You may want to place a towel under your knees or roll up your mat to soften the surface a bit. Lower your body, keeping your core engaged and hover over your mat for a second before pushing yourself back up. One rep done!

As an in between variation you can lower yourself complete on to the the mat, touch the floor in front of you, place your hands again next to your chest, keep your elbows in and push yourself back up. Continue on your knees until it is fairly easy to perform 15 push ups. Move to level 4. Level 4 : Push up on your toes

Start again in a high plank position, feet And hands a little wider then shoulder width, with a straight back and engaged core you move yourself down until you hover over the mat and push yourself back up again, one rep! Start lowering halfway to begin with to ensure you keep a perfect plank position.

The same variation as above can be used here as an intermediate step. Once it is fairly easy to perform 10 you can start moving your hands closer and closer to the middle to increase the difficulty level. Great work, ready for level 5?

Level 5 : Declined Push up

This variation is exactly the same as Level 4 with the only difference that you place your feet a little higher shifting more and more body weight onto your upper body. Start with placing yoga blocks or bricks under your feet and work your way up until your feet are placed on a chair or bench. Keep mindful of engaging your core and keep your back straight. Variations

In any level you can add some additional variety to keep it interesting while you’re practicing the same thing, over and over again. You can add shoulder taps when your in the upper position, high five your toddler in between, clap in between push ups or maybe move your hands to the left of your mat before lowering down and then place them to the right of your mat in the next push up, the options are endless.

I hope I encouraged you to at least try! What is your favorite?

variation?