I’ve come to the realization that I will probably accomplish a one-armed push up before I ever get to 7 days straight of no cheats on my diet. 🙂
For those keeping track, I made it 4. Yes, just 4 days of 100% compliance before I cheated on the diet. Oh well! Back to, hopefully, another good week of no cheats. Maybe I’ll make it 5 days.
In other news, I wanted to share my workout today. (SHOCKER! A post about fitness!)
For the past three weeks, I’ve had a goal of accomplishing a one-armed push up. At least 1, although more would be nice.
I’ve been trying to attempt this goal by incorporating push ups a couple days a week, usually on off days or right after my leg workout, for obvious reasons.
Today’s workout was a nice progression- Gonna keep working on it!
- 1 set of regular (2 armed) push ups on elevated surface – today it was the ballet barre at the gym. 10 reps
- 3 sets of 10 1 armed push ups on ballet barre. (10 each arm)
- 1 set of 10 1 armed push ups on Smith machine on 4th rung from the bottom – this worked out to be about 6 inches (possibly more) lower than the ballet barre. It was hard to tell and it’s not like I had a ruler. I just wanted to get to a lower elevation to challenge myself but still maintain good form.
- 1 set of 10 push up to planks – Start all the way on the floor, push yourself up into a plank, slowly lower down all the way back to the floor
- 1 set of 5 Seal Push ups – you know these, those crazy push ups where you start with hips in the air and drop the chest down and then come back up with your hips back up in the air. Google it..it’s killer.
- 1 set of 5 push ups on a Medicine Ball (just because).
- 1 set of 10 (5 each side) 1 arm push ups from the floor – This is what I consider to be actually more difficult than a one armed push up because you’re starting at the bottom and coming up. But, it’s a great way to build strength in the upper body and get used to that feeling of having your weight on just 3 points (2 feet, one hand). After 5 on each side, I was toast.
If you’re just trying to get to do a push up off your knees, starting at an elevated surface is the way to go to progress. A smith machine or even a kitchen counter top can work! My girl over at Man Bicep also posted some push up variations you can try too!