Ernestine Shepherd – 74-Year Old Fitness Legend Doing Push Ups

Okay, you just turned 40, and you are freaking out how certain body parts are getting out of shape.  There could be many areas of improvement, but one that gives many women cause for discontent is how their underarm muscles become flabby, gently waving back and forth whenever they point their arms outward.  This is the  area on the underside of the upper arm, opposite the biceps muscles which is called the triceps.  Though jogging may be great to lose weight overall, it does absolutely nothing to shape and sculpt other parts of the body.  This is why progressive weight resistance with the regular use of barbells and dumbbells is so important for women.  But let us look at just this one problem area for some – the underarm triceps muscles that have grown saggy and weak.

Push Ups to the Rescue

One of the best and basic exercises that is accessible, inexpensive and has been around forever is the floor push up.  The beauty of this exercise is that when you combine it with aerobic activity such as jogging or cycling, you can develop a  very firm and sculpted body.

The Benefits of the Push Up

Benefit Number 1 –Push Ups Are an A-1 Chest (Pectoral Muscle) Developer – Perky breasts?  Why not.  The muscles (pectorals) under the soft female breast tissue lift and give them their proud, pouty, perky look.

Benefit Number 2 – Push Ups Develop The Shoulder (Frontal Deltoid) Muscles – Throw away those foam shoulder pads that come with the stylish dresses that give your shoulders that broad sexy look and let the beauty and grace of your own shoulders frame your body.

Benefit Number 3 – Push Ups Develop and Make Firm the Triceps Muscle – What caused me to write this article in the first place was the fact that the push up is the cure to the under the arm muscle flab that has grown flaccid from lack of exercise.

How To Do Push Ups

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Click on start button to see the proper technique for the push up.

Aside from learning the specific push up technique of getting on the floor with your hands flat shoulder-width apart, holding your torso perfectly straight, and lowering  your chest barely to the floor and then pushing yourself up, the overall idea is to start slow – at your own pace and strength level.  If you can only do one or two push ups to start, that’s okay.  Heck!  If you can only do one or two half push ups, that’s okay too.  Do them every other day, and try to add one more every few days or so or as soon as you can comfortably do more.  Once you can do 12 non-stop push ups in good form,  make it your goal to be able to rest a minute after doing 12 repetitions – and then do another set of 12 reps.  Rest finally, for another minute after that second set, and then do a final set of 12 repetitions.  At the stage of being able to do 3 sets of 12 reps …well…just look at yourself in the mirror.  You will smile with satisfaction, and you will be glad to have accomplished what you have. 

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Yours in Health,

Charles Prosper

“The 12-Week Fitness Guru”

P.S.  Please leave your comments.  Thanks.