I used to be one of those women who always opted for the ’knee’ push-up. And that’s OK because that’s where I was at. A ripped elegance woman loves herself just as she is, but too much to let herself stay that way.
So, I progressed to a full pushup. I don’t need concessions because I’m female.
So, start the pushup on your knees if that’s where you’re at … but set your sights on a full pushup. You’ll get there in just a few shorts weeks if you persist. The push up we’ll be doing is very practical for life. The arms are wide, but they’re tight by your side.
This is great for the back of your arms (tricep) as well as your shoulders, back and core. The reason it’s so good for your core, is that you have to turn your core on so that your back doesn’t sag during the pushup.
Instructions
- Lie flat on the ground with your hand placed right next to your shoulders … not wider … but right there snug next to you.
- Before you pushup, you’re going to tense your stomach and slightly tuck your pelvis forward (another way of saying this is to tuck your bum under)
- Then, push up, keeping your elbows BEHIND you, rather than letting them flare out away from your body
- Fully extend your elbows, keeping your bum tucked slightly under and your back straight
- Then slowly descend, back to the start position, allowing your chest to touch the ground first
- Repeat for as many reps as prescribed
- Key Point: You MUST keep you back straight during this movement. If you let it curl forward as your bend your hips or lift the weight, you can set yourself up for back pain.
- Key Point: If you find you have to re-set your pelvis, then do so. If you look carefully, you’ll see me doing this in the video.
- Key Point: It’s better to do this with good form, than to let yourself turn into a banana. So, if you can’t do this movement yet, then go back to pushups on your knees
- Key Point: You can increase the stability of your core and shoulders, by grinding your hands into the ground as if you’re trying to unscrew the ground
- Key Point: If you find that your stomach is touching the ground before your chest, it means that you’re losing your pelvic control.
