Exercise is important for staying healthy and you can do it at home without going to a gym! One no-equipment exercise is the push-up, which helps you build strength in your chest, arms, and shoulders. You don't need special equipment - just a flat surface with enough space to move your body. You can use a yoga mat for comfort, but it's optional. When you do a push-up, focus on feeling your arm and chest muscles working.
Level 1: Standing Push-up
Stand square facing a wall. Make sure there is nothing but flat wall to ensure safety. Place your hands slightly lower than shoulder level. Lower your body onto the wall surface. Place your legs under you and find your balance. When ready, lower your body until your nose almost touches the wall. The further you stand to the wall, the harder the move will be!
Level 2: Tabletop Push-up
Lower your body onto the ground, getting on your hands and knees. Then place your hands shoulder width apart, your knees under your hips and your feet touching the ground.
Make sure you have your back as straight as possible. When you are ready, lower yourself by bending at the elbow, making sure your shoulders stay firm.
Once your arms make a right angle, start pushing back up.
In this variation you should focus on feeling the contraction on your triceps (back of your arms) and your chest.
Level 3: Waist High Push-ups
For this variation you will need a surface that is around waist height. A sturdy chair or a counter top works great for this!
Lower your body onto the waist high surface. Place your legs behind you and find your balance. When ready, lower your body until your chest hits the surface and then push back up.
Level 4: Knee Push-ups
Lower your body onto the ground, getting on your hands and knees. Then place your hands shoulder width apart, and your feet should NOT be touching the ground.
Make sure you have your back as straight as possible. When you are ready, lower yourself by bending at the elbow, making sure your shoulders stay firm.
Once your arms make a right angle then you can start pushing back up.
Level 5: Full Push-ups
Lower your body onto the ground, getting on your hands and toes in a plank position. Place your hands and feet shoulder width apart.
Make sure you have your back as straight as possible. When you are ready, lower yourself by bending at the elbow, making sure your shoulders stay firm.
Once your arms make a right angle then you can start pushing back up.
Tip: If you have a health problem, or have not been active in awhile, contact your health care provider to make sure it is safe for you to be more physically active. Click here for more Safety Tips.