Push Ups are one the Pilates classical mat exercises that we don’t usually do in class. They are challenging to do well and it is better to work on preparatory exercises with good technique, until your arms and abdominal muscles are strong enough for the full version.
There’s a wikiHow article about how to build up to a full push up. In summary, it suggests:
- Wall push ups
- Table top push ups
- Incline push ups
- Knee push ups
- Negative push ups (lower yourself to the mat)
- Positive push ups (raise yourself from the mat)
- Triceps strengthening:
- Single triceps extension
- Palms-in shoulder press
- Forearm plank
Knee push ups are sometimes considered the easy option. However, a study in 2018 suggested that although the overall muscle activation was greater during full push-ups (because of the extra load), the contribution from each of the muscles was similar for the two variations.
Read more in this article on lesmills.com.
pilatesbody 