These are variations on Push Ups, one of the best exercise for muscles of the chest (pectorals), arms (bicep and triceps) and core development. The core muscles are the rectus abdomen and obliques which support the spine.
Steps
For a Close Grip Push Up lay face down on the floor, or a mat, with your feet together curled slightly so you rise on the ball of your feet. Place you hands close together so your thumbs and index fingers form a triangle on the floor.
Draw your abs in. Inhale as you raise your body up till your arms are straight. Keep your head and neck level with your body (dont look up or down) and dont allow your back to rise or fall. Exhale out as you lower your body back to the ground.
For a Wide Grip Push Up move your hands out to a position slightly wider than your shoulders.
Tips
A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.
Challenge
| Day 1 | 45 Push ups |
| Day 2 | 45 Push ups |
| Day 3 | 50 Push ups |
| Day 4 | Rest |
| Day 5 | 50 Push ups |
| Day 6 | 55 Push ups |
| Day 7 | 55 Push ups |
| Day 8 | Rest |
| Day 9 | 60 Push ups |
| Day 10 | 60 Push ups |
| Day 11 | 65 Push ups |
| Day 12 | Rest |
| Day 13 | 65 Push ups |
| Day 14 | 70 Push ups |
| Day 15 | 70 Push ups |
| Day 16 | Rest |
| Day 17 | 75 Push ups |
| Day 18 | 75 Push ups |
| Day 19 | 80 Push ups |
| Day 20 | Rest |
| Day 21 | 80 Push ups |
| Day 22 | 85 Push ups |
| Day 23 | 85 Push ups |
| Day 24 | Rest |
| Day 25 | 90 Push ups |
| Day 26 | 90 Push ups |
| Day 27 | 95 Push ups |
| Day 28 | Rest |
| Day 29 | 95 Push ups |
| Day 30 | 100 Push ups |
Video
