“A standard push-up hits a lot of major arm muscles including the pecs, chest, triceps and shoulders,” Mike Calawerts, Orange Theory owner, says. “If you are new to fitness, specifically push-ups, one set of five to 10 repetitions may be all that’s needed to see initial results … While everyone’s bodies and goals are so uniquely different, I recommend meeting with a certified fitness professional prior to starting a program on your own.”
Perfect the Push Up
Here’s how to incorporate proper form and movement at a variety of intensity levels:
First: Start on your knees and prop yourself up by using the edge of your couch.
Modify: Want it a little harder—progress to a push-up on the ground, on your knees.
Later: Once you feel yourself getting stronger, try a push-up on your feet with the assistance of a couch or a ledge.
Next: The full push-up on the floor!
Pro Tip: Other variations to challenge yourself—try a push-up on one leg, or shift your center of gravity in front of your shoulders.