Push-up options for beginners

Dear Pepper:

I recently compared a picture of myself seven years ago to how I look now and girl, it was not good. I used to dance in high school as well as with a dance group so I was really active. I guess the weight crept on when I went away to college.

I have started dancing again with a group that performs in different videos. For a particular video, one of the things I was supposed to do was one push-up. Pepper, I could not even lift myself! My arms are extremely weak, I need to strengthen my muscles, especially the upper part of my body. How do I start or what should I do? (I’m aiming for five push-ups). Awaiting your reply.

– Cameisha E

Dear Camiesha:

You will be back in shape in record time as dancing is a great cardio, fat-blasting workout. I have noticed that a lot of women are mostly concerned about their lower body. At the gym, they focus on squats, lunges, etc.

In dance it’s about holding a passé on relevé and having fantastic extensions – WOW! All that is good but as you’ve noticed, the upper body is the part that is often overlooked by many women. A good method of addressing this deficiency which requires no equipment and little in the way of specialised training is the traditional push-up.

A push-up is one of the fundamentals to strength training (it requires you to lift your own body weight). Push-ups are like any other exercise – you do it in stages. (A newcomer to the gym cannot start pressing 100 lbs. Beginners would have to start maybe with 20lbs and then as they get stronger increase the weights used).

I am going to give you instructions for three different ways of doing variations of push-ups. I hope you will find them helpful. Don’t give up!

– Pepper

Wall Push-Up

If you are very weak, a push-up can be started from a standing position, holding on to a horizontal support such as wall, counter top or ballet barre.

1. Place your hands on the wall/counter top.

2. Bend your elbows as you lean the upper body towards the support and straighten them to starting position.

The other alternative to start a basic beginner’s push-up:

1. Start with your feet and shins on the floor and your hands shoulder width apart.

2. Keep your back straight.

3. Bend your elbows as you lower your chest to the floor.

4. Straighten your elbows as you return to starting position.

Girlie Push-Up

As you get stronger, the next level up is what is known as the “girlie push -ups”. The stance is the same as the standard push-up.

1. With your knees on the floor, cross your ankles so that your feet are off the floor.

2. Keep your back straight, chest lifted.

3. Place your hands more than shoulder width apart.

4. Bend your elbows as you lower your torso with chest almost touching the floor.

5. Straighten elbows to return to starting position.

After you have mastered this, you will be able to do the full push-up which is keeping your body straight, supported by your hands and toes. (If you have a push-up grip, you might find it easier on your wrists).

Pepper Dawson is a fitness professional & owner of the Sweat Shop Fitness Club in New Kingston. Write to Dear Pepper, c/o all woman at Jamaica Observer, 40-42½ Beechwood Avenue, Kingston 5 or E-mail: sweatshop6@hotmail.com