Close The Gap

Today, our Push Up Challenge is going to add a level of difficulty.  Whether you’re doing Modified or Military style, you’re going to use a close grip, which targets the triceps.

Why the triceps?  Two words:  bingo arms.

“Nuff said.

Here’s how to do them.

Modified Push up 

  • Kneel on a mat or the ground, walk your hands directly under your shoulders or slightly narrower. The closer your hands are together the harder the exercise and the greater the emphasis will be on your triceps. Spread your fingers on the floor to make stabilizing somewhat easier.
  • Engage your core muscles by trying to bring your belly button toward your spine, then slowly lower your body toward the ground while keeping your neck and spine aligned — no drooping allowed.
  • To keep your neck in proper alignment is to stare at a fixed point about 6-8 inches in front of your hands.
  • When your chest is about a fist-distance away from the ground, slowly press back up to full plank position.
  • Repeat until you can’t perform your push up with good form.

Military

  • Start on your hands and toes, in full plank position, with your hands directly under your shoulders or slightly narrower. The closer your hands are together the harder the exercise and the greater the emphasis will be on your triceps. Spread your fingers on the floor to make stabilizing somewhat easier.
  • Engage your core muscles by trying to bring your belly button toward your spine, then slowly lower your body toward the ground while keeping your neck and spine aligned — no drooping allowed.
  • To keep your neck in proper alignment is to stare at a fixed point about 6-8 inches in front of your hands.
  • When your chest is about a fist-distance away from the ground, slowly press back up to full plank position.
  • Repeat until you can’t perform your push up with good form.

Note:  Make sure that your body creates a straight line from shoulders to hips in either position.  Do not hitch your hips up to the sky.  

Now, here’s your Push Up Challenge workout for today:

Warm up 3-5 minutes (walk in place, do jumping jacks, jog up and down the hall)

Perform the following workout 1 time through: (with a 15 second rest in between):

  • 8 push ups
  • 15 push ups
  • 8 push ups
  • 8 push ups

Now go run!

Keli 🙂

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