May 01, 2006
Conditioning and Mobility with No Equipment
Be creative in your application of these movements. Practice them, and incorporate them into workouts. They are an excellent as part of an active warm-up, done in isolation for strength development, or built into metabolic conditioning routines. Specific programming and repetition schemes will vary depending on the fitness levels and goals of trainees.
Push-ups can range in difficulty from very easy to so difficult that few people can do them. Adjusting the difficulty level is simply a matter of changing hand placement and body level to alter leverage and load. Keeping the body upright and the hands in line with the shoulders scales the push-up for people who are just beginning their fitness journey. Placing the feet high and moving the hands lower, toward the hips, increases the loads dramatically and can challenge world-class athletes.
To do push-ups with little or no resistance, start in a standing position, arms-length from a wall. Extend the arms in front of you at shoulder height to place your hands on the wall slightly wider than shoulder-width.