The push up is a staple exercise and is one of the most classic exercises that is part of a workout without weights. Not only does this exercise build your chest, shoulder and tricep muscles but it also builds your core strength and has many different adaptations to focus on various parts of your body to build maximum strength and power.
The push up is a key part of a weight free workout, especially in the beginning. Make sure to maintain your body in one line from your head to your toes and to lower yourself down in that line without bending your spine or leaning to one side. You may notice you need to tighten your core and this is normal. Keep your hands and shoulder in one line as you gently just barely touch the ground with your chest making sure not to “bounce” off the ground and use your momentum to lift yourself.
Here’s a look at “the perfect push up” courtesy of www.passion4profession.net.
Make sure not to let your elbows lock in place or let your body sag during the exercise. Use a full range of motion and simply repeats for the desired reps and sets. The push up has been around for a long time and is very commonly thought of as a boot camp exercise but can be used by anyone aiming at building a stronger upper body.
There are many variations of the push up including clapping push ups to build explosive strength, tricep or diamond push ups that aim at strengthening your triceps or decline and / or incline push ups that will work your lower or upper chest respectively. These exercise can be done using objects around your home or you can invest in some easily transportable gear that allows you to take your home workout anywhere.
Workout Without Weights Pushup
Whatever you do, consider the push up a key to your workout without weights. You’ll build muscle and sculpt a strong body by learning to perform push ups correctly and will ultimately create a balanced physique by engaging your other muscles in your midsection, shoulders and triceps. If you’re a beginner, try some “perfect push ups” this week and if you’re a pro, it might be time to upgrade your push ups by making them more challenging or adapting the exercise to keep making progress.
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This is a nice article about push-ups, and I agree what you’ve wrote here. In addition, I want to recommend 3 types of push-ups, which will help to build-up a rock solid upper body;
1. Normal Push-ups: 3×10
2. Wide-Open Push-ups: 3×10 (The key is to open your arms wider than normal)
3. Closed-Arms Push-ups: 3×10 (Keep your arms sticked to your sides, this will hit the triceps most)
By the way, the idea of your blog worths applause, actually working with own body weight is all we need.
I agree, variety is good, but the chest exercises are very similar, they all focus on the pec muscles. Variety is can be more important when it comes to other exercises like the back which is composed of many more muscles. I’m glad you brought this up and are enjoying the blog.
- JB
Nice tips on performing a proper pushup. I’ve always loved including pushups in my routine…one-arm, decline, close-grip, fast, slow, whatever. Even when performing weight training, I think everyone should do a few pushups…great compound exercise that can help you improve functional strength.
Glad you enjoyed the article. People tend to think too narrowly when it comes to classic body weight exercises. Adding some of the variations you’ve mentioned can make a big difference in both making the workout more effective as well as more fun.