Spring is upon us and this is a great time to add a little extra push to your workouts. I’ve designed an easy to follow 21-Day Push Up Challenge, in just three weeks you will be up to 50 Push Ups. And of course, I’ll be doing it along with you!

You can do the daily challenge number in sets each day or do the entire number all at once. Choice is yours. Your #1 goal is to do them with perfect form (on your knees or toes). For a fabulous and complete list of variations be sure to check out this post HERE at Man vs. Weight, they share a total of 113 killer push up variations!!!

When it comes to strength training – form IS everything.

Push Ups

Exercise:

• Lie on the floor face down and place your hands shoulder width apart.
• Lower yourself down until your chest almost touches the floor and inhale.
• Exhale and press your upper body back up to the starting position while squeezing your chest.

Guidelines:

• Keep your spine neutral and your core engaged.
• Elbows should remain soft at the top of the movement so the muscles remain activated.
• Work to get a complete push up rep in, versus quickly rushing through the movement.

Variations:

• You can either bend your legs at the knees or perform the push up against the wall instead of the floor.
• For a more advanced option you can place your feet on a high surface such as a bench in order to increase the resistance.

As with any diet and/or exercise plan always consult with your Doctor.

TELL ME: Are you a fan of push ups? Could you do a set of 50 today?