Tip #16: Do the push-up step-down

You've worked one major muscle group this week (gluteus), now let's knock out 3 more with some push-ups (deltoids, triceps, and pectorals). Working these muscles are important for lifting things over your head, throwing, reaching, pushing, opening a door, and many more everyday movements.

Push-ups are a pretty standard exercise. Everyone knows about push-ups; the key, is to know how many to do, and to have some sort of goal. You may start doing some push-ups, do about 5, start feeling uncomfortable, and then you are done. Instead, let's set that goal.

Try a push-up step-down. The number of repetitions you do will vary based upon your strength level. Here is a step-down starting with 10.

10 push-ups
rest (@30 seconds or less)
9 push-ups
rest
8 push-ups
rest
7 push-ups
rest
6 push-ups
rest
5 push-ups
rest
4 push-ups
rest
3 push-ups
rest
2 push-ups
rest
1 push-up
YOU DID IT!

If you can complete that push-up step-down, you will have done 55 push-ups! If you started with 5, you will have done 15!

If you aren't able to start with at least 5, don't be discouraged. Start with 1 or 2 if you need to! Keep at 2, until you're strong enough to move up to 3, and then 4...you get the idea. If you do it on a regular basis, you will get stronger; that's just science.

*If you are brand new to push-ups try these standing up, pushing on a wall. If you're strong enough for that, try them on the floor on your hands and bent knees. If you can manage that, go for the standard push-up form; balanced on flat hands and balls of your feet.

As a reminder, the American College of Sports Medicine recommends that healthy adults exercise their major muscle groups 2-3 times per week. So far we've worked 4, just 9 more muscle groups to go!