4 Women's push up movements from the easy to the most difficult

Push-ups are sports movements that involve almost all the muscles in the upper body. From the shoulder muscles, triceps, chest muscles, and also the abdominal muscles as stabilizers. Not only toning muscles, push ups can also burn calories. These push-ups are not difficult, really. Even though women have less muscle than men, women can still do push-ups optimally. So, what are the women's push up movements that can be done?

1. Wall push ups

source: Healthline

This women's push up movement is the lightest and easiest. Starting from the wall push-up, you will slowly but steadily increase the strength of your upper muscles.

1. Choose a wall that is strong and and without obstacles. Like a painting, or other display on the wall.
2. Stand straight against the wall.
3. Place your palms on the wall at shoulder level. Position of straight hands touching the wall. With your feet pressed together, keep your feet straight down and together. Leave the distance between your feet standing and the wall.
4. Keep your body flat, like a plank, not hunched over at the hips or knees.
5. When your body is ready to straighten, start bending your elbows and bring your chest close to the wall.
6. When your chest almost touches the wall, press your palms back down to straighten your arms back to their original position.
7. Do this bending elbow and straightening it over and over again. Do this 12-15 times. If this feels easy to you, try to keep the distance between your feet and the wall even further. Position feet farther from the wall. The farther your legs are, the more effort you will have to do this push-up.

2. Bench push ups

source: Paleohacks.com

Unlike wall push-ups, the women's push-up movement this time is a little heavier because it uses a bench. You can use any stool that is sturdy to support your weight. Doing bench push ups will make your body position much more horizontal than when doing wall push ups.

1. Place your hands on the edge of the bench about shoulder width apart. Keep your shoulders level with your wrists.
2. Extend your legs away from the bench so that your body forms a straight line from shoulder to toe. The position of your legs should be straight with the distance between your right and left feet about as wide as your shoulders. Before starting, make sure this position is correct because this position determines whether your push-up movement is technically perfect or not.
3. When ready, start bending your elbows, and lower your chest toward the edge of the bench. Keep your elbows close to your body and do not open to the side.
4. When your chest is almost against the edge of the bench, return your elbows to the original position.
5. Do three sets of these movements, repeating each set of 8 times. Do the movements with the perfect technique as possible. No need to rush, the important thing is that the technique movements are right.

3. Knee push ups

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In this woman's push-up, her body position starts to get more horizontal and more similar to a regular push-up.

1. You are now on the mat with your body towards the seal.
2. Place your palms on the stamp with straight hands. The distance between the right and left hands is parallel under the shoulders.
3. Position your knees against the mat. The position of the back to the knees must be straight.
4. Then bend your elbows and lower your chest toward the mat. Lower your chest so that it is almost against the mat, before sticking it together, push your elbows straight back away from the mat.
5. Perform this movement in three sets, with one set of 8 repetitions.

4. Traditional push ups

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Come to the heaviest push up movement among other push up modifications.

1. Your position is now on the mat with your body position towards the mat.
2. Place your palms on the mat with your hands straight. The distance between the right and left hands is parallel under the shoulders.
3. The position of the tips of the toes against the mat. From the back to the toes of the feet the body position should be straight. Hold your abdominal muscles before starting the push up movement.
4. Then bend your elbows and lower your chest toward the mat. Keep your abs tight as you lower yourself onto the mat.
5. Lower your chest so that it is almost against the mat, before sticking it, push your elbows straight back away from the mat.
6. Perform this movement in three sets, with one set of 8 repetitions.

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