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Fitness

Push-Up Exercises

Push-Up Exercises Use Multiple Muscle Groups

Push-Up Exercises are a compound exercise that builds strength. A compound exercise uses groups of muscles. Furthermore, it is effective at burning calories and building strength in muscles. Also, beneficial for improving fitness, strength and increasing longevity. So then, the fitter and stronger you are, the better your ability to remain independent, with a good outlook on longevity.

Exercises for this Three Week Period.

The Push-Up Is a Compound Exercise

Image of the press up position to support the text
The Push-up position.

Push-Up Exercises. The traditional push up is one of the best exercises you can do to develop strength and endurance. So then, it builds upper body muscle, strengthens the joints. And even helps coordinate the core muscles and the lower body muscles. However, the elderly and people not at their fitness peak can struggle to complete a single regular push up. This is why you don’t jump into push-ups; you have to progress. So then, we must first prepare and develop some strength before we seriously attempt regular push-ups. There are several exercises that we’ll go through, but we start with wall push-ups. The wall push-ups will strengthen your arms, shoulders, and chest. And you can do them right there in the living room.

Wall Push Ups

Wall push-ups are the first exercise in the series, which will consist of a few levels. Also, apart from some simple techniques, it does not require much in the way of strength. Everyone, who is elderly, should be able to perform this exercise. So then, it will gradually get you into shape without unnecessarily stressing the body. Wall push-ups gently engage and stimulate the most traumatic parts of the body. For example, the elbows, wrists and shoulders and, most importantly, the delicate rotator cuff. They also increase blood flow and strengthen and tone your upper body. 

3 levels of Wall Push-ups

This exercise has three levels; they are very similar but increase the effort required. So then each level is slightly further from the wall. Consequently, the effort required increases the further the distance from the wall. In addition, the number of sets at each level will also create a greater challenge. This will become clear in the video.

Week 1 Level 1

Position 1 Wall Press-up
Wall push-up position 1 week 1.

Week 1 starts a progressive build-up of the press-up exercise, using a wall to start. This exercise is starting in the easiest position. This is a 5 day exercise week. You should do 5 repetitions of the exercise and build up to 5 sets if you can. This exercise can be done more than once each day if you can do more, but it is important not to overdo it. You should aim for a 30 – 60 second break between sets.

Week 2 Level 2

Wall press-up position 2
Wall push-up position 2 weeks 2.

Week 2 Level 2 This week builds on week 1 and increases in intensity. This exercise is starting in the second position. This is a 5 day exercise week. You should do 8 repetitions of the exercise and build up to 5 sets if you can. This exercise can be done more than once each day if you can do more, but it is important not to overdo it. You should aim for a 30 – 60 second break between sets.

Week 3 Level 3

Ian in start position for level 3 week 3
Wall push-up position 3 weeks 3.

Week 3 Level 3 This week continues to build up from level 2, the intensity increases. This exercise is starting in the third position. This is a 5 day exercise week. You should do 10 repetitions of the exercise and build up to 5 sets if you can. This exercise can be done more than once each day if you can do more, but it is important not to overdo it. You should aim for a 30 – 60 second break between sets.

Video

In Conclusion

Wall press-ups are an effective way to build strength without a lot of stress. They are a great way to build your upper body strength slowly and prepare you for the next stage of the process that will get you strong enough to take on full press-ups. Later other levels will take you further towards this goal.

Important Note *

Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to… So please do your own due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

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4 replies on “Push-Up Exercises”

Hi Garry, The wall push-up is a really good way to prepare for the full push-up, by working through levels you build up slowly, the full press-up is very demanding and extremely difficult without building strength. I did this and it works, I did more than I gave out to everyone and of course, I cannot tell people to do more but you should push yourself a little as this helps you get stronger. If you feel you can do more try it. Thanks for your comment, Kind regards Ian

I just watched your video Ian and I’m going to add this to my workout routine. I need to strengthen these arms! Thanks

Hi Deborah, I am happy you saw the video and the progressive way it leads you through levels to build strength and stamina, more levels to follow, it is a slow but steady way to improve, I used this method so I know it works, so glad you are with pensioner fitness. Thanks for your comment, take care Ian

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