Push Up (from Standing Position)

The push up is a classic exercise that targets your chest, shoulders, and triceps, while also engaging your core muscles. It is a versatile exercise that can be performed in various positions, including the traditional push up from a standing position. Starting in a standing position, place your hands shoulder-width apart on a stable surface, such as a wall or sturdy countertop. Step your feet back, so that your body forms a straight line from head to heels. Ensure that your core is engaged, and your hips are not sagging. Lower your chest towards the surface by bending your elbows, while keeping them close to your body. Take a deep breath in as you lower your body down. Your weight should be evenly distributed through your hands and feet. Exhale as you push through your hands and extend your elbows to return to the starting position. Keep your core tight throughout the movement and avoid overarching your lower back. Repeat for a desired number of repetitions. The standing push up is a beginner-friendly variation that allows you to build strength in your upper body without the need to get down on the floor. It can be a great option for individuals who struggle with joint discomfort or limited mobility. Remember to always listen to your body, maintain proper form, and gradually increase the intensity as you get stronger.

Instructions

• Stand with your feet shoulder-width apart.
• Place your hands on the floor, slightly wider than shoulder-width apart, with your fingers pointing forward.
• Bend your knees and lean forward, keeping your back straight, until your hands reach the floor.
• Walk your hands forward until your body is in a plank position, with your arms fully extended and your body in a straight line from head to toe.
• Keep your core engaged and lower your body down towards the floor by bending your elbows.
• Pause for a moment when your chest is just above the floor.
• Push through your hands and straighten your arms to return to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Maintain good form throughout the exercise to engage the targeted muscles effectively.
• Engage your core by bracing your abs and glutes throughout the movement.
• Focus on your breathing: inhale as you lower your body and exhale as you push back up.
• Gradually increase the intensity by adding resistance, such as using a weighted vest or a resistance band.
• Include variations in your push-up routine, such as incline or decline push-ups, to target different muscle groups.
• Don't rush the movement; perform each rep with controlled and deliberate motion.
• Allow adequate rest between sets to maximize muscle recovery and prevent fatigue.
• Ensure your hands are positioned shoulder-width apart, or slightly wider, for optimal shoulder stability.
• Modify the exercise if necessary by performing push-ups on your knees or against a wall to build strength and gradually progress.
• Pay attention to your body's signals and avoid overexertion or pain.