Basic push-ups
Basic push-ups are the foundation of all advanced variations. This exercise requires a rhythmic coordination between the arms, shoulders and core muscles, while helping to strengthen precise movement techniques. This is also a good way to check the ability to control shoulder and elbow joints - a particularly important factor as age increases.
If you can perform this movement smoothly and repeat stably, it is a sign that your upper body strength foundation is solid enough.
Place both hands slightly wider than your shoulders on the floor. Extend your legs straight to the back, with your feet separated by the hip width.
Contract your abdominal muscles, tighten your buttocks so that your body forms a straight line from head to heel. Lower your chest in a controlled way, elbows slightly pointed backwards.
Push yourself up until your arms are completely straightened. Perform 3 sets, each set 8 - 12 times. Rest for 60 seconds between sets.
Narrow-arm push-ups
This variation focuses on the triceps, so this exercise is considered one of the most effective exercises to check arm strength. At the same time, the movement also requires high elbow stability - a position that is easily weakened if the technique is wrong or little exercise.
Unlike traditional push-ups, this exercise prioritizes control and accuracy over speed. Each time you lower and lift yourself, you need to hold your body firmly, with your elbows close to your body to optimize efficiency.
Place both hands straight under your shoulders or slightly inward. Extend your legs to the back, you can place your legs slightly wider than your shoulders to balance.
Contract your abdominal muscles, keep your body straight. Lower your chest to the floor, keep your elbows close to your body.
Stop for a short beat near the lowest point, then push yourself up until your arms are completely straightened. Perform 3 sets, each set 6 - 10 times. Rest for 60 - 75 seconds between sets.
Push-ups combined with shoulder touch
This is an advanced variation, combining pushing power with the ability to balance one hand. After each push-up, one hand must bear the entire body weight while the other hand performs the shoulder touch.
The exercise helps strengthen core muscles, improve stability and quickly reveal weaknesses in balance.
Start in a push-up position, placing both hands under your shoulders. Place your legs wider than usual to keep balance.
Lower down to perform one controlled push-up. Push your body completely up. Raise one hand to gently touch the opposite shoulder, keeping your hips stable.
Switch sides and repeat. Perform 2-3 sets, each set 6 - 10 times. Rest for 60 - 75 seconds between sets.
