Best Push-Ups For Women
Push-ups are great for strengthening and toning the chest, shoulders, and arms. They also work the core, which includes the abs and the muscles supporting your mid and lower back.
1. Knee Push-Ups
Get on all fours on an anti-slip mat, legs together, hands a little wider than shoulder-width apart, palms flat on the floor, and look down (do not tuck in your neck). Cross your legs from the knees, tuck in your stomach to keep your core tight, engage your glutes, and keep your head, neck, and spine in a straight line. This is the starting position. Exhale and lower your chest towards the floor. Stop right before your chest touches the floor. Make sure your elbows don’t stick out too away from your body. Do not let your hips drop down. Pause for a moment, and push your body up to the starting position. Inhale. Repeat the steps again. Do 3 sets of 5 reps. Move on to 3 sets of 8 as you become more comfortable with the technique.
2. Wall Push-Ups
Stand facing a wall your arm-length away. Keep your feet hip-width apart, legs straight, and knees soft. Place your palms on the wall with hands slightly wider than shoulder-width apart. Keep your neck straight and look at the wall. Engage your core and glutes. This is the starting position. Exhale and move your chest towards the wall. Make sure you do not bend from the hip. Your head, spine, glutes, and legs should be in a straight line. Stop when you are a few inches away from the wall. Pause and push your body back to the starting position. Inhale. Do 3 sets of 5 reps. Move on to 8 or 12 reps as you become comfortable.
3. Incline Push-Ups
Place your palms flat on a bench, hands slightly wider than shoulder-width. Keep your neck straight and look at the bench. Extend your legs backward and keep your feet close together. Tuck in your stomach, engage your glutes, and keep your head, neck, back, hips, and legs in a straight line. This is the starting position. Exhale and lower your chest down towards the bench. Stop when your chest is just about to touch the bench. Do not drop your hips down or hunch your back. Keep your shoulders relaxed. Pause for a moment and push your body back to the starting position. Inhale. Do 3 sets of 5 reps before moving on to 8 and 12 reps per set.
4. Regular Push-Ups
Lie down on your belly on an anti-slip mat. Place your palms flat on the floor right next to your chest, just below your shoulders. Keep your legs hip-width apart. Curl in your toes. Exhale and push your body up by fully extending your elbows. Your head, neck, spine, and hips should be in a straight line. Look at the floor but do not tuck your neck. Keep your core and glutes engaged. Inhale and pause for a moment. Exhale and lower your chest. Stop right when your chest is about to touch the floor. Do 3 sets of 5 reps before moving on to 8 or 12 reps.
5. Decline Push-Ups
Sit on your knees facing away from the bench, box, or the furniture you are going to use for this exercise. Place your palms flat on the floor, hands slightly wider than shoulder-width. Roll your shoulders back. Place your feet on the bench one by one, legs hip-width apart. Tuck in your stomach and engage your glutes. Keep your head, spine, hips, and legs in a straight line. Look at the floor but do not tuck in your neck. This is the starting position. Exhale and bend your elbows to lower your chest towards the floor. Stop when your chest is just about to touch the floor. Pause for a moment and push your body back to the starting position. Inhale. Do 3 sets of 5 reps before moving on to 8 or 12 reps.
