Beginner's Workout

Modified Push-up

Next we're going to jump back into working out the upper body. In fact, this next exercise will work your chest muscles, your bicep muscles, your triceps muscles and your shoulder muscles.

This amazing upper body exercise is one that we're all used to. I bet that you have heard of the push-up; however, we're going to "modify" the push-up and perform the Modified Push Up. This exercise is a great way for beginners to start learning the proper way to perform a push up so that one day they can show off to family and friends how many push ups they can do.

All you need for the Modified Push Up is a floor mat. This exercise, like the Push Up, is going to work your chest, triceps, shoulders and biceps muscles.

You want to start this exercise on both knees, about shoulder width apart. Now, place your hands on the floor in front of you, so that your knees are bent to about a 45-degree angle, and your hands should be level with your chest. Keep your elbows locked while in the starting position. This position should be comfortable, and you should feel that your back and legs are fairly stretched out.

Lower yourself to the ground over a four second period. Do not let your chest touch the ground, and you can look down or keep your head up. Do whatever is the most comfortable.

Push yourself up slowly to the starting position.

Once you can perform three sets of 8 to 12 repetitions of the modified push-up, you can begin progressing to the regular push-up exercise.

Next Beginner's Exercise: Pilates Crunch »


Tips for Modified Push-up

  1. If you feel that your upper body is going out too far in front of your hands, you should place your hands further away from your knees. If you feel that your hands are too far away from your knees, then bring them a few inches closer to your legs.

  2. The key to this exercise is that your alignment should feel comfortable while going up or down. Adjust your hands as you see necessary.

  3. Breathe in on the way down, breathe up as you return to the starting position