My daughter will never do girl push-ups. She doesn’t have the strength or the flexibility to even try them. I don’t think she ever will. But her story isn’t unique, it happens with many girls my age (and probably younger) who are just not built for the task. They aren’t born “that way” either; they develop it over time through years of regular exercise.
But here’s the thing: If you’re a man and you want your daughters to grow up to be strong, independent women, then you need to start pushing yourself and making physical activity part of their lives now. You need to get out there and do some push-ups.
Not just any push-up though…you NEED to do the My Favorite Push Up!
What Is A My Favorite Push Up?
The My Favorite Push Up is a push-up variation that requires the use of both hands. You perform the movement from a seated position, which means you’re using all four limbs. And while it looks like you’re doing a traditional push-up, you’re actually performing a variant called the “My Favorite Push Up.”
How Do I Do A My Favorite Push Up?
If you’re a guy, this is how you do a My Favorite Push Up:
Sit on the ground with your legs extended out in front of you. Grab a medicine ball (or something similar that you can hold in your hands) and place it between your feet.
Place your hands on top of the medicine ball and extend your legs behind you. This is the starting position. Initiate the movement by simultaneously extending your arms and legs. Squeeze your abs as you bring your torso and legs up at a 45-degree angle. Lower yourself back down to the starting position in a slow and controlled fashion. After completing the desired number of repetitions, place the medicine ball back on the floor and immediately sit back down in the starting position.
As you can see, this is not your traditional push-up. But that doesn’t mean it’s easy!
In fact, it’s one of the more difficult push-up variations that you’ll find in most fitness books. Not to mention, this is the perfect push-up for girls and women who have less upper body strength.
Why Is The My Favorite Push Up So Effective?
The My Favorite Push Up requires you to engage your core in a big way. It’s important to maintain a straight line from your shoulders to your ankles. If you let your hips dip or sag, then you’re engaging your lower back and glutes. That’s bad. You want to keep the movement confined to your arms and upper body. It’s also important to keep your neck in line with the rest of your spine at all times.
You’ll really feel the effects of this movement in your shoulders and triceps. But if you do it right, then you’ll also feel it in your chest, abs, and hips.
This is a great movement for gaining strength and power in your upper body. And unlike a traditional push-up which places a lot of stress on your wrists and forearms, the My Favorite Push Up is much easier on your arms in general.
How Can I Make The My Favorite Push Up Even Harder?
You have a few options.
You can add resistance by holding a weight in your hands (though this may not be necessary if you’re an advanced lifter).
Perform the movement on a slightly sloped surface. This will force your arms to work even harder to push your body up and down.
Hold yourself in the lowered position for a count of three before initiating each rep.
Hold yourself in the upper position for a count of three before initiating each rep.
Perform the movement with your legs straight out in front of you instead of bringing them towards your torso.
All of these variations are perfectly acceptable. And as always, if you have any questions, please don’t hesitate to ask.
Give The My Favorite Push Up A Try Today
You don’t need a fancy gym membership to get a great upper body workout. All you really need is your body and a little bit of floor space.
Start off slow with the My Favorite Push Up and as your strength and endurance improves, you can make the movement more difficult by adding some of the variations listed above.
In any case, have fun and enjoy yourself! That’s an order.
Sources & references used in this article:
Push-Ups Versus Clean-Up: Preschool Teachers’ Gendered Beliefs, Expectations for Behavior, and Disciplinary Practices by HM Gansen – Sex Roles, 2019 – Springer
Push-Ups by C Black – 2002 – Hazelden Publishing
The glass escalator: Hidden advantages for men in the “female” professions by R Wiseman – 2016 – Harmony
Why women still can’t have it all by N Friday – 1997 – Delta