How many times do you see women at the gym doing pull-ups or push-ups on their toes, not their knees? Not often enough. These are two exercises that most women shy away from, because they think they’re too difficult, or they believe they’ll build big muscles that will make them look masculine in a tank top. Nothing could be further from the truth. Yes, push-ups and pull-ups are a challenge, but most women can do these strength-training exercises if they practice and persevere.
Why Do Them Anyway?
Push-ups and pull-ups are two of the best ways to develop upper body strength, something most women are lacking. Developing the muscles of the shoulders, arms, back and core makes every day functional movements such as lifting a heavy child or moving furniture easier. Plus, building upper body strength gives you the tone and definition you need to look great wearing everything from a short-sleeved top to a bikini. Contrary to popular belief, push-ups and pull-ups won’t make you bulky or masculine-looking.
Start By Mastering Push-Ups
Push-ups are the easier of the two exercises to do, so start with them. They have the added advantage of working the chest, arms, back and core all at the same time. Start by learning to do push-ups on your knees using perfect form. Once you can do thirty push-ups with good form without stopping to rest, add in a few military-style push-ups where you’re on your toes instead of on your knees. Begin by doing three, and then finish the set on your knees. Gradually increase the number of military-style push-ups you do with each set until you can do thirty without dropping to your knees.
Vary the intensity and focus on different muscles by moving your hands closer or further apart and by varying the speed. If you do a push-up slowly, your muscles will work harder and become stronger more quickly. Don’t use momentum to push yourself up too fast, and concentrate on getting your chest as close to the ground as possible with each push-up. It’s more effective to do a few push-ups using good form than it is to whip out thirty where you’re bouncing around and not bringing your chest close to the ground.
Tackle Pull-Ups Next
Most women balk at the idea of doing pull-ups, but it’s one of the most effective upper-body strengthening exercises there is, and nothing looks more impressive than a woman who can do even a few at the gym. Don’t sell yourself short. With a little training and focus, most women can learn to do full pull-ups without assistance.
Many women train to do pull-ups using an assisted pull-up machine at the gym. With this machine, you can vary the amount of support on your lower body while pulling yourself up above the bar. This isn’t the ideal approach since you won’t push yourself as hard when you have a support underneath you. Instead, do negative push-ups. To do this, use a stool or other support to step up to the bar. Grasp the bar with both hands with your palms facing away from you, and hold your chin over it. Slowly lower your body down as slowly as possible. Count to five as you glide down rather than just dropping your body. Repeat this movement as many times as you can. Negative pull-ups build the upper-body strength you need to do a full pull-up and help you get accustomed to the movement.
Once you’re comfortable doing negative pull-ups, challenge yourself by trying a full pull-up. Don’t be discouraged if you can’t do it the first time. Keep working at it, and the day will come when you can pull your chin up and over the bar.
Don’t Ignore These Two Strength Training Exercises
These two strength training exercises are among the very best for building upper-body strength. Make them a part of your training program to reach peak fitness.