For me the push up is one of the most fundamental exercises in all of fitness, one that will help you develop strong upper body muscles, some size and definition. It is a major building block for the upper body just as the squat is to the lower body and the rotation to the core. The push up works not only the chest muscles, but also the shoulders, triceps and core. It is the key movement to developing shape and balance throughout your entire upper body.
In this video I ask you to start with 10 solid push ups, at which time you will take a knee for a quick rest. The next set you will be asked to complete 9 push ups, and the next set 8 all the way down to the last set where you complete 1 repetition. In total this is a 55 rep set, and a fun and challenging way to build up to your muscular endurance as well as overall confidence. Notice in the video how I keep my body straight and flat like a two by four. With my hands directly under my shoulders, and while keeping my core and glutes tight, and feet spread apart. I lower my body slowly to the ground until my chest slightly touches the floor.
Taking a light pause, I inhale and explode up off the floor back into my push up stance which completes one repetition. Move steady and slow, and prior to trying the 55 reps, warm up with my medicine ball warm up so your shoulder joints are lubricated and your cardiovascular engine has already been warmed up. If you cannot do full pushups, you can also start off on your knees or even work off a bench which takes off some body weight due to the angle of the push up you are doing. You can even work off your house steps and as you progress work your way down to the floor.