Bill shows how to get more from push-ups by changing three things: where your hands go on the ground, which way they point, and how you move your body through space. Each variation hits different muscles and makes the exercise harder.
Hi, I'm Bill from beyondfitnessonline.com, and today I want to show you some variations you can add to your push-ups in order to make all of your push-up muscles stronger. Now, when we think about push-ups, what we do is we generally put our hands right here and we can push in this motion. Now, what happens is we get really strong at pushing right here, But that doesn't translate into different areas. So what we want to do is change up one of 3 different things. Now, one can be where do you put your hands? You can put your hands here, but if you imagine your hands on each individual compass, right, you've got a north, south, east, and west, and then diagonals. You can put your hands in any of those positions. You can keep the other hand in the middle, or you can put that hand in a position. They don't have to be symmetrical. You can start to change up where your arms are While you do your push-ups. The second thing you can change is where do your hands go. Your hands can be vertical, they can be slightly out, they can be slightly in. The third thing you can do is you can add in different body motions. So normally we push right here, but what happens when the weight shifts this way? Well, what happens is we can start to push this way or this way or here or here. You can even start to do circles in any different direction that you want as you do these push-ups. All of these things will change how the push-ups feel. It'll make them more challenging, and I'm going to show you some examples right here. So we start off in a regular push-up position and we move one hand up. You're going to continue to do push-ups like you normally would. In addition to this, you can also move the other hand in the same position or move it into a different position like we did here. From this angle, you can see that the body still moves the same way it would as if the hands were symmetrical or in a normal push-up position. The second thing you can change is your hand position. So as you can see here, we turn both hands outward. You can also do it in an asymmetrical way where you turn one hand in and one hand out. From here, you can see the third thing you can change, which is your body movement. So instead of going just up and down, you can start doing circular movements. motions with your body. You can go laterally, forward and backwards, or diagonally. And finally, you can put all of these things together and put your hands in different positions, in different angles, and do different body motions. I hope you found this helpful. If you haven't already, please subscribe to my channel. I post new updates every single Friday. And until next time, live healthy.
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