“Getting ready for an exercise challenge is something that can be easily overlooked”, says Tim Douge, Accredited Exercise Physiologist (AEP). “To make sure you don’t overdo it and injure yourselves, there are some easy ways to strengthen your body for The Push-Up Challenge.”
How to find the right push-up for you
There are lots of different types of push-ups! Finding the intensity level that’s right for you is a great place to start. As you get stronger, you can progress and work your way towards a full push-up. Here are some great options to suit all abilities (from easiest to hardest):
1. Wall push-up: These are a great option if you have any concerns with mobility or weight bearing in your hands, wrists, or other joints. Place your hands at shoulder height, arm’s length away from the wall. Engage your core and keep your back positioning, then lower your chest towards the wall and press back to starting position.
3. Kneeling cantilever push-up: This variation can be done with a friend or heavy object around the home. Start kneeling on the ground, with your feet under (or either side) of a heavy object. Try to push against the object/person. Keep your spine in a neutral position, lower your body toward the ground and push up back to the starting position.
4. Kneeling push-up: Place hands underneath shoulders and kneel in a comfortable position that allows you to maintain a neutral spine position. Lower chest towards the floor before pushing back up.
Exercises to help strength your body
Push-Ups aren’t just about chest strength. Here are some great exercises to help you strengthen the muscle groups used in a push-up.
Commandos: Commandos work your body in a similar way to a push up, working your abdominals, chest, arms and back.
Start in a high plank position, place your hands underneath your shoulders, spine neutral and balancing on the balls of your feet. Drop to your forearms by lowering one arm at a time, then push back to your hands. Keep your core engaged, hips level, and spine neutral. Tip: To make this easier, try it on your knees.
Dolphins: this exercise focuses on your triceps and bicep muscles. This is also good exercise if you have pain in your wrists.
Start in a low plank position, with your forearms and hands flat on the ground, hands in line with your head, balancing on the balls of your feet. Raise your hips until you create an inverted V (like the downward dog stance). Take two breaths at this position before returning to the low plank position.
Cobra: A great way to stretch your abdominals and strengthen your back, shoulders, and triceps.
Lay on your stomach, with legs stretched out behind you. Place your hands underneath your shoulders. Press your hands into the ground to lift your upper body, keeping your lower body touching the ground. Lower your upper body, and repeat.
Triceps dips: These work (you guessed it) your triceps.
Find a stable surface to complete the dips (like a chair). Sitting on the edge of the bench with your knees at 90-degrees and put your hands either side of your butt (with your fingers facing forward). Keeping a straight back, bend your elbows and lower your body towards the floor. Press through your hands to raise your body back to the starting position. Tip: Taking your feet further away from the bench will make these harder.
What if I can’t do push ups?
Can’t do a push up due to an injury or disability? No worries! You can still get involved. Some alternative exercises that you can try are step ups, body weight squats, air punches or sit ups.
If you’re unsure where to start or what exercises are safe for you, chat to your local Accredited Exercise Physiologist. Find one near you.
“Exercise is for everyone; you just have to find the “right” movement and advice for you”, says Tim.
