#8-The Push Up

This exercise staple has been around for many years. Suprisingly, very few people do it correctly.

Here are some tips for a real "perfect pushup".


1. Do not let your hips sag. I see this pushup mistake more than any other. You should tighten your abs as you begin the pushup and keep your hips in line with your shoulders. The pushup is actually an ab exercise if you maintain proper alignment.

2. Keep your elbows near your body as you lower your body toward the ground. Do not let your elbows flare out at a 90 degree angle.

3. Never "lead with the head". This is another extremely common pushup form mistake. Keep your head in line with your torso as you lower your body toward the ground.

4. Lower yourself about six inches from the floor before you begin your ascent back to the starting position.

5. If you cannot do a full pushup initially, start on your knees. However, most people should transition to a full pushup after a relatively short time.

6. Like all resistance exercise, form is always first priority for the pushup.

7. Your body should be warmed up before you begin the pushup.

Benefits of the pushup include no equipment needed, and strengthening of the shoulders, chest, triceps and abs.

It can help build strength endurance and lay the foundation for later weight training.

# 9: Step-ups

Number Nine on my Top Ten Exercise List: Step-ups

Step ups should be a staple of any serious resistance training routine.

Step ups:

Train legs individually which can reduce strength discrepancies and therefore reduce injury risk and improve performance;

Improve neuromuscular coordination;

Have positive knee health implications due to the muscular and connective tissue strengthening and hypertrophy produced by the exercise;

Can be adjusted for strength levels by changing the height of the step;

Are great for the crucial glute, quad and hamstring muscle groups.

A few tips for the step up:

1. Use the leg on the step to produce the necessary force. Do not cheat by pushing off the back leg;
2. Keep the chest up to maintain postural alignment;
3. Start with a weight that allows you to maintain proper form.