Empowered Wellness-Healthy~YOU~Can Do: 30 Day Push-Up Challenge

30 Day Push-Up Challenge-10 repetitions of each of these 3 push-ups by the end of the month

Military Press Push-up video Military Press Push-up (or Shoulder Push-up

Place feet slightly wider than hip distance. Bring your hands to the floor, creating a V with your core.
Lower your head toward the floor as if you are coming down into a head stand (you'll be rocking on the balls of your feet). Push back up with your exhale.
Rocking or lowering your head down will put the focus on your shoulders rather than your chest.

Regular Push-up video Regular Push-up

Come into plank position with your arms and legs straight, your hands are placed slightly wider than shoulder width. Tuck your pelvis and keep your abdominals and glutes engaged.
Keeping a straight line from the back of your head to your tailbone, bend your elbows out to the sides and lower your chest toward the ground. Don't let your forehead or hips drop toward the floor. Stop as soon as your shoulders are in line with your elbows. Exhale to straighten the arms. This counts as one repetition.
If this is too difficult, do this exercise with your hands on an elevated surface (chair, bench, coffee table) rather than coming to your knees. Bringing the hands up off of the floor will decrease the intensity.

Close Arm Push-up video Close Arm Push-up

Come into high plank position with your hands shoulder width apart, fingers pointed forward. Keep your back and abdominals straight and strong, creating a straight line from the back of your head to your tailbone.
Pull naval toward your spine, engaging abdominals and glutes.
Lower your chest toward bench, keeping spine in alignment, and elbows tucked close to your sides. Press up with your Exhale.

Empowered Wellness-Healthy~YOU~Can Do