Weekly Wellness: The power of the push-up

1 year 3 months 1 week ago December 14, 2015 Dec 14, 2015 Monday, December 14 2015 Monday, December 14, 2015 1:51:00 PM CST in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - We’ve all endured them. The dreaded exercise called the push-up. The American English term push-up was first used between 1905 and 1910. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military, school sport, and martial arts. Push-ups are an incredibly effective exercise that hit the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection (core).

While we are all (more than likely) familiar with traditional push-ups, did you know that there are many different types of push-ups? It’s like a buffet of bodyweight exercises. I would like to introduce you to some of my favorites.

Traditional Push-up: Start in the straight arm (high) plank with your hands a few inches outside of your shoulders and your feet about hip-width apart. Bring your belly button in towards your spine to engage your core. Keeping your body in a straight line from head to heels, inhale as you lower your chest towards the floor and then exhale as you press back up to the starting position. You can also perform a basic push-up on your knees (sometimes referred to as a kneeling push-up). You will follow all of the same cues with the exception that you are on your knees and not your toes. This may require you to shift your hips forward and walk your hands forward so that you’re not sticking your butt up in the air. You want a straight line from your shoulders to your knees.

Narrow Grip Push-up: Start in a straight arm (high) plank with arms closer in towards torso and hands only a few inches apart under chest. Bend elbows and lower chest to the floor. Return to the up position by pushing against the floor. Bringing your arms and hands in closer allows your triceps to get a better workout.

Feet-elevated Push-up: Find a stable platform (like a box or bench or step). Position yourself in front of the platform, stepping your feet onto the platform. From the start of a traditional push-up (with feet elevated), bend elbows and lower chest to floor. Return to the up position by pushing against the floor. Being in a feet-elevated position allows you to work your shoulders a bit harder.

Rolling Tuck Push-up: Using an exercise (Swiss) ball, safely mount the ball with your feet on the top of the ball. Walk yourself out into the top of a push-up. Engage your core by pulling your belly button in towards your spine. Since you’re on a moving object (a round ball), make sure you feel stable before you begin your work. Once stable, lower your chest towards the floor by bending your elbows. Return to the up position by pressing against the floor. Once in the up (and starting) position, roll the ball in by pulling your knees in towards your chest (allowing the ball to roll until your ankles). Then roll the ball back into the original starting position.

There are many other variations to the traditional push-up. Just do a few searches online and see what you can find. My challenge to you is to try to complete 25 push-ups (in total) every day for a total of 25 days. I guarantee you’ll see a difference.

More News

Grid
List
COLUMBIA - Officers said a suspect is on the run after a robbery at an Extended Stay America Saturday night.... More >>
7 hours ago March 25, 2017 Mar 25, 2017 Saturday, March 25 2017 Saturday, March 25, 2017 10:39:11 PM CDT in News
LINN - State Technical College in Linn opened up its campus to recruit prospective students and to show off what... More >>
13 hours ago March 25, 2017 Mar 25, 2017 Saturday, March 25 2017 Saturday, March 25, 2017 4:49:00 PM CDT in News
COLUMBIA - The Boone County Fire Protection District said Saturday it is conducting a search and rescue at the Katfish... More >>
13 hours ago March 25, 2017 Mar 25, 2017 Saturday, March 25 2017 Saturday, March 25, 2017 4:37:00 PM CDT in News
ST. LOUIS (AP) — Two men each are jailed on $750,000 bond after being accused in connection with the St.... More >>
14 hours ago March 25, 2017 Mar 25, 2017 Saturday, March 25 2017 Saturday, March 25, 2017 3:38:00 PM CDT in News
COLUMBIA - Two semi trucks and multiple cars were part of a wreck Saturday that closed westbound I-70. The... More >>
14 hours ago March 25, 2017 Mar 25, 2017 Saturday, March 25 2017 Saturday, March 25, 2017 3:23:00 PM CDT in Top Stories
JEFFERSON CITY, Mo. (AP) — The Republican-led Missouri Legislature will get back to a business-friendly agenda when it returns from... More >>
17 hours ago March 25, 2017 Mar 25, 2017 Saturday, March 25 2017 Saturday, March 25, 2017 12:35:00 PM CDT in News
ST. LOUIS (AP) — A St. Louis man has been sentenced to life in prison without the possibility of parole... More >>
19 hours ago March 25, 2017 Mar 25, 2017 Saturday, March 25 2017 Saturday, March 25, 2017 10:54:00 AM CDT in News
CLAYTON, Mo. (AP) — An activist who helped shut down a St. Louis-area freeway during protests commemorating the first anniversary... More >>
19 hours ago March 25, 2017 Mar 25, 2017 Saturday, March 25 2017 Saturday, March 25, 2017 10:45:00 AM CDT in News
ST. LOUIS (AP) — St. Louis police say a 15-year-old boy was killed and six other people were critically wounded... More >>
19 hours ago March 25, 2017 Mar 25, 2017 Saturday, March 25 2017 Saturday, March 25, 2017 10:41:00 AM CDT in News
COLUMBIA – A group of local artists hosted a fundraiser Friday night, giving people people the chance to view works... More >>
1 day ago March 25, 2017 Mar 25, 2017 Saturday, March 25 2017 Saturday, March 25, 2017 5:40:00 AM CDT in News
COLUMBIA – Columbia businesses are coming together to encourage community members to lead healthy and balanced lives. Keystone Chiropractic... More >>
1 day ago March 25, 2017 Mar 25, 2017 Saturday, March 25 2017 Saturday, March 25, 2017 5:28:00 AM CDT in News
OVERLAND PARK, Kan. (AP) — Officials in a Kansas City suburb where a fire destroyed a multimillion-dollar apartment building under... More >>
1 day ago March 25, 2017 Mar 25, 2017 Saturday, March 25 2017 Saturday, March 25, 2017 4:30:30 AM CDT in News
SPRINGFIELD (AP) — Police say a man arrived at a Missouri hospital with his lips apparently glued together after coming... More >>
1 day ago March 25, 2017 Mar 25, 2017 Saturday, March 25 2017 Saturday, March 25, 2017 4:19:00 AM CDT in News
COLE COUNTY - Deputies arrested a man Friday evening for shooting a gun near Rainbow Hills Road, the sheriff's office... More >>
1 day ago March 24, 2017 Mar 24, 2017 Friday, March 24 2017 Friday, March 24, 2017 8:39:00 PM CDT in News
COLUMBIA - The Columbia Police Department said Friday it will begin patrolling areas with a high concentration of student housing... More >>
1 day ago March 24, 2017 Mar 24, 2017 Friday, March 24 2017 Friday, March 24, 2017 7:09:00 PM CDT in News
JEFFERSON CITY (AP) — A Missouri judge says summaries of initiative petitions against right to work no longer fit since... More >>
1 day ago March 24, 2017 Mar 24, 2017 Friday, March 24 2017 Friday, March 24, 2017 6:59:00 PM CDT in News
JEFFERSON CITY (AP) — Republican Gov. Eric Greitens will be visiting the U.S. Capitol this weekend to talk policy with... More >>
1 day ago March 24, 2017 Mar 24, 2017 Friday, March 24 2017 Friday, March 24, 2017 6:49:00 PM CDT in News
COLUMBIA - A Mid-Missouri man has been sentenced to life in prison after pleading guilty to multiple sex charges. ... More >>
1 day ago March 24, 2017 Mar 24, 2017 Friday, March 24 2017 Friday, March 24, 2017 6:22:00 PM CDT in Top Stories
Columbia, MO
Broken Clouds 49°
7am 47°
8am 47°
9am 48°
10am 50°

Select a station to view its upcoming schedule:

Coming Up Next

6:00a
Hometime
6:30a
Today's Homeowner with Danny Lipford
7:00a
KOMU 8 News Today
6:00a
Paid Program
6:30a
Paid Program
7:00a
Tomorrow's World

Tonight's Schedule

7:00p
Little Big Shots
8:00p
Chicago Justice
9:00p
Shades of Blue
6:00p
Mystic Pizza
8:00p
Marvel's Agents of S.H.I.E.L.D.
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld