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Increase the challenge of a pushup by placing a stability ball under your legs.
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Contrary to what many have been conditioned to believe, pushups are anything but bad for women. Pushups are most beneficial when incorporated into your workout routine three to five times a week. This move, when practiced with proper form, will help improve the strength and muscle tone in your chest and arms.
Pushups are an excellent choice for women looking to strengthen and tone the chest and arms.
Vary Your Pushups
Knocking out several consecutive pushups is likely intimidating to most women. Fortunately, there are a several pushup variations that will allow you to crank out multiple pushups without sacrificing your form for repetitions. According to "Harvard Health," "Women should do half pushups, supporting their weight on their knees instead of their toes." Try this modification as a starting point until you work up to a full pushup. To target the fat around your armpits, widen your hand placement on the floor. Work your triceps by narrowing your hand placement and keeping your elbows close to your body.
Use Proper Form
Proper form is the first thing to fall by the wayside when you are trying to do pushups without much upper body strength. Instead of sets or repetitions, focus on doing as many pushups as you can while maintaining good form. If you are doing pushups from your knees, always keep your back posture strong with your shoulders back and your core tight. You want your chest and arms to be doing all of the lifting work. Challenge yourself to bring the tip of your nose all the way to the floor. If you cannot do that, then work up to it.
Consider the Benefits
Pushups come with special perks for women. The exercise targets the chest muscles beneath the breasts. When this muscle tissue is weak, the fat storage above it (breast tissue) tends to sag and become less taut over time. Luckily, regular pushups (do three sets performed until failure, three to five times a week) can help keep those muscles tight and firm. Pushups also tone the biceps and triceps. A strong upper body, one result of doing pushups, enhances your overall posture.
Incorporate More Pushups
Not only can you do pushups on your toes, your knees and with varying hand placements, but you can also do pushups using several unexpected items in your daily life. For example, all you need is a park bench to incorporate a pushup break during an outdoor run. Place your hands on the top of the bench's backrest and push your body up from there. You can also use the back of your sofa, the side of a heavy table or a stair on a staircase to assist you in doing modified pushups.