Finding an exercise that can be done just as well in the gym as it can be done at home is not easy. Whether it is due to the equipment not being the same quality, the space being to small or just the not vibe in the room, working out at home can be difficult. I happened to come across a great article from BodyBuilding.com (link will be posted at the bottom) about push ups. Was shocked to see an article about something so basic that I was forced to do in gym class back in elementary school but figured it worth the read.
The article titled “How (And Why!) To Do Push Ups” shows the benefits of doing the body weight exercise and explains how it helps to benefit the muscles that are not being used during the bench press. To me the part that hit home was when they talked about scapula movement and the benefits in mobility and strength to the area around it. After having two shoulder operations in the past, my shoulders feel fine and are strong but I get a pain behind the shoulder blade which I can seem to sooth. Push ups may not sooth the pain but they at least stimulate the muscle in the shoulder where the pain and discomfort is more tolerable.
Other variations of push up which are not mentioned but also help to make push ups more of an all around upper body exercise is to add an incline or a decline. This works out different muscles in the chest as well as the arms and shoulders and allows for different types of mobility.
In order to do either the incline or decline push up, a weight bench or another solid object that is 3 feet wide and 1 to 1.5 feet high is required.
For the incline push up place your hands at the comfortable place on top of the bench with your feet on the ground and allow yourself to slowly lower your chest to the bench and than squeeze your chest when your press to raise yourself from the bench.
The decline is similar yet the opposite. The main difference is now your feet are on the bench and your hands are on the floor and you want to bring your chest as low to the floor as possible before squeezing your chest together and pushing back up.
I did 3 sets of 15 reps of each type of push up which comes out to 135 total. The fun thing about this is I can always add more reps or more sets as needed but that I can do this exercise at home and still feel as if I had a complete chest workout.