Talking about push-up, someone might say it’s easy, I can do over 100 times per set. I have to say push-up is one of the most basic exercieses, but basic does not equal to easy. Now I wanna ask you a question: Can you really do push-up?
Four kinds of push-up
- Classic: focus on your lower chest. When doing classic push-up, you should set your hands at a distance that is slightly wider than shoulder-width apart, and think of your body as one giant straight line.
- Wide Grip: focus on sides of your chest. Your should set your hands apart wider than classic push-up
- Decline: focus on your upper chest. Lie on the floor face down and place your hands apart as the classic. Move your feet up to a box or bench. Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Close Grip: focus on your triceps brachii —as well as the pectoralis major — than a wide base position. It also reffered to diamond push-up. Position your hands so your index fingers and thumbs make a diamond shape. It might look like a triangle. Bring your elbows close to your body and keep them there. Keeping your elbows in and your core braces, lower yourself until your chest reaches the ground.
Do 3-4 sets each exercise, and 8-12 raps each set. Keep working for 2 month, trust me, you will get a nice shape.