Do you ever see a woman in the gym just cranking out “guy-pushups” and think that is great for her, but I could never have the strength? Not so at all. As a trainer I often try to incorporate the pushup in as many workouts for my clients as I can. I am a big believer in the results they can give a woman. As we know women typically lack upper body strength, and the pushup (although intimidating to some) is one of the best upper body exercises out there.
I love this exercise b/c your shoulders, triceps and chest all get working in this move. There are 3 common ways for women to do pushups:
1: Wall push-ups – This is good for beginners or those with knee or back problems -facing the wall, stand a couple feet away and place your hands at chest height and a little wider than shoulder width. Push against the wall until your shoulders are level with your elbows and press back up again.
2: Knee push-ups – the next level of pushup – With knees on floor and hands a little wider than shoulder width, press down again until shoulders are in line with elbows and press back up.
3. Toe pushups – Congratulations if you are at this level! You have arrived! Proper form is still key, so make sure you core is tight to protect your back, hands wider than shoulders and push down just until the shoulders are in line with the elbows just like the other pushups. Great job!
As you learn to crank out those pushups don’t forget to balance out your muscles and work your back. Lat pull downs and rows are great exercises.We’ll focus on the back in a later post :).
As you progress eventually you will grow tired of doing regular push-ups all the time – yes you will get there :)SO once you are ready, try some decline push-ups (feet on box or bench). You will really feel the difference fast trust me.
So I know it seems hard but you’ll never get there if you don’t try! Start with even just one push-up on your toes and work up to two the next workout. Adding on as you progress, and you will amaze yourself. So much of your progression in fitness is mental. If you tell yourself you are not strong – your body will believe it. You are strong,so go do some push-ups!!!!