Fitness secrets revealed: The push up

July 6, 1:52 PMLA Personal Training ExaminerOzzie Jacobs

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Elite athletes, the military, martial artists and dancers all have one thing in common.  They use their body to sculpt an amazing physique.

The challenge to lift and control your body weight can be what stands between you and the body of your dreams.  Machines tend to isolate one muscle group, free weights allow you to use your body to manipulate an object while using a single body part as leverage (i.e. shoulder press) or multiple body parts (i.e squat to shoulder press).

Body weight exercises such as push ups, pull ups, lunges, mountain climbers, etc. challenge you to carry the resistance of your weight, activate stabilizing musculature to keep form, engage the core for balance and encourage proper range of motion and flexibility as you sculpt a sexy physique.

Incorporate body weight exercises into your routine today!  Begin with the “push up” and progress it to the following variations:

1.  The Push Up

• The Push Up is the ultimate show of total body strength. Contrary to popular belief, Push Ups are not just about the upper body it is about your entire body’s ability to work together. If the core isn’t strong, the torso sinks to the floor. If the legs aren’t engaged, the lower body sinks to the floor. So if the entire body isn’t working together then you end up dragging your body up with your chest (not the best strategy).

2. The “Floating” Push Up

• A variation that can get your “team” of muscles working together. Start in Push Up position and both legs firm (flex quads and glutes) bring your right knee under the chest and then straighten the right leg out as if you were pushing the wall behind you with the sole of your foot. Keep the right leg lifted so it “floats” about 4 inches from the floor and complete a Push Up. Place the right foot down on the floor and repeat on the other side. Say hello to your core and legs! Protect your low back by resting if it starts to engage.

3.  The “Mountain Climber” Push Up

• Spread your legs wider than shoulder width apart.  Bring the right knee underneath you and extend the right leg back to starting position as you drive the left knee underneath you.  Extend the left leg back to starting position and complete a push up.

Train like an athlete by completing 3-5 reps of each version for 3 sets.  Check out my video, TRAIN: Push Ups for a demonstration.

For more info: Check out my website www.HealthandFitnessExpert.com!