How to gain upper body strength-.
This is One exercise with lots of variety. This will help you tighten up your arms, back and chest with one exercise.
This is geared toward the individual who is starting off with what they feel is no upper body strength. Read below for more intensity.
Wall pushups– you should be able to perform at least 15-20 of these before you increase your intensity.
The Count- as you bring your body close to the wall the count should be a slow four. As you push your body away from the wall it should be another slow 4 count.
Wall Pushups- Start by facing the wall or closed (locked) door. Extend your arms forward Keeping your arms shoulder width and slightly lower than shoulder height. Place your hands on the wall. Your legs should be hip distance apart and you are standing arm distance from the wall. (Your elbows are slightly bent but not locked or hyper extended). Slowly lower your body to the wall by bending your elbows outward and keeping the heals of your feet on the ground. Your nose should barely touch the wall. Slowly push your body back to starting position. If you can only go half way to the wall- that is also a good starting point.
It will take a few days before you can go from half way to the wall to all the way to the wall with your nose barely touching the wall. You can easily increase your intensity by placing the pressure in the palm of your hands as you are pushing your body away from the wall. (Please be careful with this. If you suffer from carpel tunnel syndrome or any other ailments do not perform this exercise and consult with your physician.)
Once you are able to complete the 15-20 repetitions with your nose to the wall you can place your feet together. This will increase your intensity. Your arm position has not changed as of yet. Build yourself up to another 15-20 repetitions in this position.
Once this becomes easier then you are ready for increased intensity. Keep your arms in the same position and take a large step backwards and separate your legs hip distance. Remember to keep the heals of your feet on the ground if possible. (if not then you will need stretch your calf muscles) Once again use this position to build your strength up to 15-20 repetitions.
Once you have achieved this it is then time to place your feet together and work on building another 15-20 repetitions.
As you can tell this is an extreme step by step slow strength building exercise.
The next larger intensity jump is for you to get on to the floor. You are on your hands and knees.
Push ups on your knees- Lie on the floor flat on your belly. Place your hands by your chest. Slowly lift your body until your arms are straight. Do not allow your hips to sag and don’t elevate your backside to the ceiling. Hold in your abdominal muscles. This will help support your lower back. Slowly bend your elbows and lower your body toward the floor. If you can only go half way that is a great starting point. Start with 5 slow repetitions take a break of 2 slow breaths and go for another 5 repetitions.
As time goes on you will be able to perform 10 slow repetitions. As you become stronger you will be able to lower your body closer to the ground. Do not allow your hips to sag or raise your backside up to the ceiling. You will need to work on this until you can lower your chest to the ground without your upper thighs touching the ground. Once you are able to perform 15-20 slow controlled full range of motion pushups on your knees then you are ready for the next increase of intensity.
Up on your toes- Lie on the ground and separate your legs a little further than hip distance. Tuck your toes under your feet and you hand position is at your sides slightly in front of your chest or inline with your shoulders. Push your body upward. Do not allow your hips to sag or raise your bottom up toward the ceiling. Slowly lower you body by bending your elbows. For some of you it will be a slight bend of the elbows equivalent to ¼ of the way down. That is a great starting place. Start with 5 repetitions and then rest for 2 slow breaths. Then add in your other 5 repetitions. Over time you will be able to perform 10- ¼ of the way down repetitions. As you gain strength you will be able to go half way down. Then three quarters of the way down then down to full range of motion. As you are able to perform 15-20 full range of motion pushups it is time to increase your intensity by bringing your feet together and repeat the above steps.
This is your kindergarten guide to gaining upper body strength. There are short snip-its of live motion at
and write in isobreathing on how to perform all of these pushups..
