Exercise Directory: Exercise #30: Full Push-Up [Fist]

The Push-Up is one of the best exercises around. If executed properly, the benefits include working your upper body and your core by using your own body weight as resistance [no equipment necessary]. Some people have issues with bending their wrists. If it is painful to execute a push up with your palms on the floor, modify this exercise by eliminating the bend of the wrist by creating a fist.

STEP #1: Start by making a fist with each hand. Place the tops of your fists on the floor a little further than shoulder-width apart [making sure that your wrists remain straight throughout the movement].

STEP #2: Next ... step your feet behind you until you create a straight line from head to heels. 

STEP #3: Keep your neck in alignment with your spine by looking down toward the floor and about 1 foot in front of your body.

STEP #4: Bend your elbows, lowering your chest toward the floor. Keep your body [from your shoulders to your heels] as straight as a board. Do not allow your back to arch [which could cause unnecessary strain and back pain].

Side View:

Front View:

STEP #5: Slowly press your body up by straightening your arms [but avoid locking your elbows]. While doing this, keep you body as stiff as a board [exactly how you had it on the way down toward the floor].

STEP #6: Remember to tighten your core and to squeeze your booty throughout this exercise.

STEP #7: Repeat this movement for approximately 10-20 repetitions ... or until your body tires. Make sure you concentrate on maintaining proper form. If you feel like your body is swaying or your back begins to arch, stop the reps.
 
STEP #8: Rest.

STEP #9: Repeat.

NOTE: This exercise will help build sculpted shoulders, back, and chest that always looks great in spring/summer [heck ... all seasons] fashion styles.

Photos by Kenny Johnson Photography.