Push-ups also have a female version with a coach's amazing demonstration

Who says girls don’t have the strength to do push-ups? As long as you use the right method and proceed step by step, push-ups are not just for men! It is widely rumored on the Internet that girls do not have enough arm strength and are not suitable for this kind of training. The fitness coach said that girls can start practicing on an inclined plane, or use aids such as dumbbells to overcome the problem of insufficient muscle strength. The following is demonstrated by a professional coach. Girls who want to have tight lines, please continue reading!

Professional fitness coach Li Zheyu specially demonstrates to girls how to do push-ups easily and develop beautiful muscle lines! (Photography by Jiang Minjun)

Push-ups are good for men and they can help you train your upper body muscles

Generally speaking, girls are not born with as much muscle strength as boys, so they will feel more difficult when doing certain exercises. Especially push-ups, which are stereotypically a boy's sport. If you can do them quickly and well, you will look very manly! Fitness coach Li Zheyu pointed out that push-ups can exercise the muscles of the upper body, including the triceps, pectoral muscles, and deltoids, making the muscle lines tighter and more beautiful.

Start practicing on a table with professional tools

Nowadays, many girls like to exercise and want to have a tight body. So how should girls do such manly exercises as push-ups? Coach Li Zheyu said that girls who are not strong enough do not have to support themselves on the floor from the beginning. Instead, they should choose a table, chair, or other sturdy furniture with a certain height, or other inclined surfaces. Otherwise, they can cleverly use dumbbells or a special "push-up machine" (which will be introduced later) to share the strength required for the arms.

Don’t forget to warm up before doing push-ups! It is recommended to do jumping jacks, skipping rope, jogging, etc. until you sweat a little, so as to raise your body temperature, increase muscle elasticity, and prevent sports injuries. When girls do push-ups, it is recommended to do 15 to 20 at a time, rest for 30 to 90 seconds, and do 3 to 4 sets in a row. Are you ready? Next, let Coach Li Zheyu show us how!

Demonstration 1: Push-ups using a bench

Girls who don’t have enough muscle strength can find a table or chair, support themselves with their hands on it, and when they are ready, press their bodies down, just like doing a normal push-up. It takes about 2 seconds to press down, about 1 second to stay there, and about 2 seconds to stand up. At this rate, it will not cause too much burden on the girl.

Do push-ups using a bench - front view. (Photography by Jiang Minjun)

The technique for a stable posture is to keep your knees fixed, your ankles steady, and your hip, abdominal, and back muscles working together to keep your torso stable.

Do push-ups on a bench - sideways. (Photography by Jiang Minjun)

When you stand up, don't forget to take a step forward with one foot before standing up, so that you don't lose balance and get injured.

Use a bench to do push-ups - correct posture for getting up. (Photography by Jiang Minjun)

Demonstration 2: Push-ups with props

If you don’t have a suitable bench or table at home, you can also use dumbbells or a push-up machine (available at sporting goods stores) to help! When using it, hold the aid tightly with both hands, and tighten your abdomen and buttocks when pressing your body down to avoid injury to the lumbar spine. Inhale when you press your body down, exhale when you stand up, and do not hold your breath during push-ups to avoid dizziness and discomfort.

Use props to do push-ups - sideways. (Photography by Jiang Minjun)

When pressing down, keep your arms parallel to the floor. Do not shrug your shoulders. Keep your shoulders and armpits at 45 degrees to avoid putting too much strain on the joints and muscles.

Use props to do push-ups - front view. (Photography by Jiang Minjun)

When you stand up, step forward with one foot to keep your center of gravity balanced.

Use props to do push-ups - correct posture for getting up. (Photography by Jiang Minjun)

Demonstration 3/Closing Exercises<1>

After doing push-ups, don't forget to finish the exercise. Coach Li Zheyu teaches the girls two closing exercises, both of which are very simple. The first movement is to place one hand behind your neck, and with the other hand slightly grasp your elbow, relaxing your shoulders. Do this with your left and right hands alternately, lasting 20 seconds each time, and do it 3 times on each side.

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Demonstration 4/Closing Exercises<2>

The second movement is also very easy. Just find a wall, put one arm flat against the wall with your elbow at 90 degrees, and then push the shoulder blade on the same side forward (as shown by the blue arrow in the picture). Do the same exercise alternately on the left and right sides, lasting 20 seconds each time, and do each side 3 times.

(Photography/Jiang Minjun)">(Photography/Jiang Minjun)" class="img-fluid" loading="lazy">Closing exercise <2> (Photography/Jiang Minjun)

As long as you follow Coach Li Zheyu's method and complete the warm-up, actual practice, and closing exercises, girls can do push-ups easily and safely! Finally, a reminder: if you have injured your wrists, elbows, shoulders or other joints, you cannot do push-ups temporarily. Please pay special attention to this!