Pushup Workout - The Easy Way to Exercise Your Chest, Biceps, and Triceps

The pushup is one of the most underrated exercises in the fitness world. Not only does it target your chest, triceps, and biceps, but, with slight modifications it can become a workout that helps you develop ripped abs and a strong core. There is a reason the military, law enforcement, and other active professions center their workouts around this one remarkable exercise.

Form:

Without proper form, you will not get the full benefit of the pushup. To start, place your hands just outside the width of your shoulders with your palms flat on the ground and your fingers pointed ahead of you. Stretch your legs out until they are fully extended with only your toes touching the ground. Now, to ensure proper form, you must always keep your head, buttocks, and heels in a perfect line. This will engage your abdominal muscles and make sure you get the most from your workout. Lower yourself slowly to the ground, making sure your chest touches the floor and then push yourself back up. That is one repetition.

If the classic pushup is too difficult at first, you can modify it by placing your knees, not your toes on the ground. This is a perfectly fine way to begin, however, you should concentrate on building up the requisite strength to do a classic pushup.

Modifications

By changing the width of your hands, you can engage different muscle groups. Try positioning your hands much wider or narrower than usual. Put them in line with your head or in line with your lower chest. Make a diamond by placing your hands right next to each other in the middle of your chest. There are nearly infinite ways to vary this movement which can help build muscle in your upper body. When you get strong enough, you can even attempt a one-handed "Rocky"-style pushup!

While you're in the pushup position, try different holds. Hold your body for thirty seconds at the top of a pushup or at the bottom of a pushup. These holds work your core and abs in an amazing way. Slowly increase the amount of time.

Programming

Pushups are a great tool to get in shape and fit. To start, figure out how many consecutive, quality (chest to the floor!) pushups you can do without moving your hands or feet. It's okay to rest in the top of the position, but keep your form tight. Aim to do 30% of your max number for 3 sets (as much rest as needed between sets, but no more than 4 minutes) 3 days per week. The next week, up this number to 35-40%.

The pushup is a great workout and an easy one that can be done in the comfort of your own home. It is safe, effective, and, best of all, free! You only need the dedication and determination required to power through these short workouts. Combining pushups with the holds we mentioned earlier will get you the body you've always wanted.

Supplements

Lastly, utilizing nutritional supplements, such as nitric oxide and l-arginine can help your body rapidly develop and build muscle in targeted areas. Nitric oxide can help you improve your stamina and strength, in addition to widening the blood vessels allowing for more oxygen to reach your muscles allowing faster muscle growth. Any good workout routine can be aided with the help of a nitric oxide supplement.


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