• Instagram
  • Facebook
Grand Rapids Best Personal Training Studio!   616-259-9064
  • 0Shopping Cart
Body by Choice Training
  • TRAINING GYM
    • Personal Training
    • Functional Range Solutions
    • Biosignature Analysis
    • TPI Golf Training
  • ONLINE TRAINING
    • Personal Online Training
    • 12-Week Programs
    • Online Health Coaching
  • RECOVERY
    • Fascia Stretching
    • Red Light Therapy
    • Infrared Sauna
    • Posture Re-Calibration
  • SUCCESSES
  • RESOURCES
    • Blog
    • Quick Tips
    • Media
    • Order Supplements
    • Careers
    • Internships
  • ABOUT
    • Nick Klein, Founder
    • Meet the Team!
  • CONTACT
    • Free Consultation
  • Search
  • Menu Menu

The Benefits of Push-Ups

in Training

Push-Ups

Push-ups are a great exercise to work the upper body as they work the pectorals, triceps, deltoids and core. So let’s explore proper push-up form, as well as many types of push-up variations.

Proper form on a push-up is important in order to protect the shoulder. Start with your hands on the floor under your shoulders. Keep your core tight. The joints in your body should be a straight line from the top of your head to your feet. This means that your head should stay down and your hips should not come up or drop down. As you lower yourself, keep your elbows close to your body. Often people will keep their elbows in line with their shoulders. This puts your shoulders in a compromising position and can lead to pain or injury. Lower yourself slowly as far as you can go. The goal is to almost touch your nose to the ground. Once you have lowered yourself explode back up to the starting position and repeat for the desired number of reps. 

When fatigue starts to set in focus on keeping form. Often people will “unlock” their body from the straight line. The hips and chest start to drop and depth suffers. Once this happens it is important to stop your set even if you haven’t completed the desired number of reps. Like any exercise when form starts to suffer the chance of injury increases.

Push-ups are not an easy exercise, especially when done using proper form. Luckily, there are modifications that can be made to meet you where you are at in your push-up journey. At the gym we typically start people out with bar(bell) push-ups. The higher the barbell is positioned, the easier the push-up is to do. The more vertical the person while doing a push-up, the easier the push-up as the person is pressing less body weight. As the person progresses the barbell gets lower allowing the person to press more weight. 

Once somebody has worked their way down to low bar push-ups, the next progression is doing a push-up on the knees. Form stays exactly the same as if you were doing them on the floor. The only difference is that you are on your knees instead of your toes. This decreases the weight of the push up because some of your lower body has been taken out of the movement. It is still important to keep your joints in a straight line and get as low as possible while keeping your elbows tight. After knee push-ups one can progress to a regular push-up. Only progress to a regular push up when you are able to maintain form.

If regular push-ups become too easy, there are many different ways to make them more challenging. Doing a decline push-up (hands on the ground with feet elevated on a bench) requires you to lift even more of your body weight than a regular push-up. It also works more of your shoulders and upper chest. Other variations of the regular push-up include adding weight to your back or adding bands. Adding a weight plate on your back adds an equal amount of weight throughout the entire movement. Adding weight should not change your form. Bands work by making the push-up more challenging at the top of the movement. The bottom of the push-up is the most difficult position while the top of the pushup is the easiest position. Using a band allows the bottom of the push-up to remain relatively unchanged, but makes the top position much harder as the band stretches and provides more resistance. 

 

Share this entry
  • Share on Facebook
  • Share on Twitter
  • Share on WhatsApp
  • Share on Pinterest
  • Share on LinkedIn
  • Share on Tumblr
  • Share on Vk
  • Share on Reddit
  • Share by Mail
https://www.bodybychoicetraining.com/wp-content/uploads/2022/04/white-300x129.jpg 0 0 bodybychoice https://www.bodybychoicetraining.com/wp-content/uploads/2022/04/white-300x129.jpg bodybychoice2020-05-19 16:17:092020-05-19 16:17:09The Benefits of Push-Ups
Free eBook: 21-Day Shred Diet and Stress Assessment by the Personal Trainers at Body By Choice Training in Grand Rapids, MI - BodybyChoiceTraining.com

"5 Stars!"

Body by Choice Training
Body by Choice Training
5.0
powered by Google
review us on
Kristin Engle
Kristin Engle
18:14 20 Mar 23
The personal trainers at BBC make you feel welcomed, I was nervous to try something new as I have never worked with a... trainer before. Garrett and Nathan put all my nerves at ease, they demonstrate each exercise, course correct, motivate and coach during each session. Both are professional and I now look forward to training with them each week and reaching new goals. I feel so fortunate that BBC was recommended to me.read more
Carmen Farratell
Carmen Farratell
20:28 17 Jan 23
Everyone at Body by Choice was so welcoming and friendly! I was nervous and intimidated not having much experience with... weights or full body training but everyone made me feel right at home. My trainers Lisa & Brendan were amazing. It was a great experience, highly recommended.read more
Karen Willand
Karen Willand
21:36 27 Dec 22
I am getting ready to start my 3rd session with my trainer Rachael Leach and I couldn't be happier. She aligns my... workout to fit my goals of getting healthier, building strength and increasing muscle and she has done a great job of guiding me on this journey. She challenges me just the right amount so that I feel successful and excited about going every session. I would highly recommend BBCT and Rachel.read more
Susan Rechner
Susan Rechner
16:16 04 Nov 22
Body By ChoiceIs truly that! The trainers are all professional, male and female.The atmosphere is fun and focused.... Reaching your personal goals and beyond will happen!The staff takes the time to greet and interact with everyone that comes through the door.You will feel better when you leave having worked hard.What a great way to start…or finish your day!read more
Andrew Shripka
Andrew Shripka
16:02 14 Oct 22
Nick is a crazy knowledgeable trainer, the facilities are top notch, the regular email and text updates and info are... solid, and I have loved the focus on building consistent and sustainable habits. I’ve dropped 25+ pounds in the last 4mo, am eating better, have better balance, and am the strongest I’ve been in 20 years. Highly recommend.read more
Zurina Ariffin
Zurina Ariffin
20:56 28 Sep 22
I have received the best fascia therapy stretching. One-on-one with my therapist Garret is unique and so personalized.... His is a very professional and attentive. BBC staff are very friendly and helpful. My knee is improving each visit. Very knowledgeable staff to identify for your needs and abilities. Great explanation of treatment and help with pinpointing problem areas as well as exercises to overcome issues.I would definitely recommend the BBC.read more
Gene Jones
Gene Jones
02:43 03 Jul 22
In my second month at BBCT and couldn’t be happier with the progress I’ve made. Rachel is my trainer and she has been... fantastic in tailoring my workouts to my current fitness level, and continuing to push me every session. I would recommend BBCT to anyone looking to reach and go beyond their personal fitness goals.read more
Tom
Tom
00:53 30 Jun 22
I have been working with Nate Kendrick, the TPI certified trainer at BBCT for about 20 weeks now and, aside from being... a great guy, the progressive workout regimen he has me doing has really been effective. No doubt has not only improved the muscles used in my golf swing but my everyday life movement has certainly been upgraded. Nate works you hard but keeps it light and makes going to the gym enjoyable.read more
Faith Micho
Faith Micho
20:00 04 Apr 20
My husband and I have been working out at Body by Choice for almost a year now. Our trainer is Nate and he is an... awesome trainer. We enjoy the privacy of the gym and the one on one training we get. I have felt stronger, healthier and more motivated to workout since I have been going to Body by Choice. We also have three kids that are ages 21-24 that also work out at the gym and have loved it. I would recommend this to gym to any age that is looking to start working out or getting into a workout routine.read more
NichHols .
NichHols .
22:12 24 Mar 20
Nick and the entire staff are experienced and very knowledgeable. The Equipment is top notch, the facility is great,... and overall an incredible atmosphere!You will not regret joining!read more
Richard Hartman
Richard Hartman
21:15 24 Mar 20
I have recently joined Body By Choice and could not be happier. The owner Nick and my trainer Kolby have put together a... personalized plan to get me back in shape and help relieve some of my chronic pain. Kolby pushes me every workout and I trust in his process. Also meeting with the nutritionist has completely changed my eating habits. The education about nutrition is priceless. I have renewed hope that I will meet and exceed my fitness goals.read more
Christopher Collison
Christopher Collison
18:55 06 Mar 20
I just finished my first 12 weeks at BBCT and absolutely love it there. I trained with Kolby, who I think is an amazing... trainer. He tailored my program to fit my goals while also helping me recover from meniscus surgery and rebuild strength in my knee. He really knows his stuff and taught me a lot during our sessions, plus he made it fun. The staff there is great and are all very friendly. Tiffny overhauled my diet and made my eating habits much healthier. The benefits of the personalized, one-on-one training have been extremely evident since I started, and I'm looking forward to seeing how I continue to progress. I would recommend BBCT to anyone and everyone.read more
Julianne Erno
Julianne Erno
02:03 07 Feb 20
I would give six stars if I could! I cannot recommend BBCT highly enough. This place has a nice private atmosphere... which is perfect for someone like me who is still early on in their fitness journey. I never feel self conscious or judged by anyone which can be a big fear for a newbie.I work with Stephanie and she is AWESOME!! If you can laugh with someone at 6am while you're pushing through a tough workout then they're doing something right! If there's something that she introduces that needs to modified, she can show you different ways to do it which is great. She's good at giving you the "why" behind what we're doing.I also enjoy the check-ins with Tiffny - she has a ton of knowledge on how your body is processing not only the food we consume but also products we interact with daily. I am definitely loyal to BBCT now and in the future. Honestly it's not even near where I live and work and it's so worth it to drive out there. I could not have started this fitness journey without them.read more
Mark Brace
Mark Brace
20:06 03 Feb 20
The knowledge that Nick & the rest of the trainers bring is something beyond any gym I have ever been a part of. Their... genuine interest in helping accomplish your health & fitness goals is also on a level that is beyond what most gyms/trainers offer. They are truly the best of the best & highly recommend if you're looking to change your lifestyle.read more
Emma Joppe
Emma Joppe
13:14 18 Jan 20
Life changing! I have had the pleasure of working with a few of the trainers at Body By Choice. All of my training... sessions were customized to my unique needs and capabilities. I would highly recommend giving BBCT a try.read more
Kari Fast
Kari Fast
19:30 23 Dec 19
I’ve lost 20 pounds and am much stronger and fitter since I’ve been going to body by choice. Between Andy with working... out and Tiffany with nutrition, I’m finally finding out how to be healthy! It’s amazing!!read more
Robert Napieralski
Robert Napieralski
22:02 11 Dec 19
Colby does a great job training.He is a motivator who personalizes the training to you needs.The gym is innovative... and has great equipment.read more
Austin Morris
Austin Morris
00:31 02 Dec 19
Far and away the best gym and personal training in West Michigan. Nick and company put in a lot of work to make sure... you have a complete plan (workout, nutrition, supplementation) tailored to your specific needs. I've worked with Nick, Nathan, and Tiffny. They (and the rest of the team) are awesome! The facilities are first class and I love the private gym experience. I highly recommend BBCT to everybody. Tell them Austin sent you!read more
Jennifer Baer
Jennifer Baer
19:49 30 Oct 19
I love Body By Choice Training! My friend Ryan and I (ages 17) have been going here for a little over a year now. We... started out just one day a week but ended up loving it and now we’ve been going two days a week for about 10 weeks now. We love our trainer Taylor she pushes us to succeed and I have never felt better about myself in my life!read more
Ryan Manor
Ryan Manor
19:46 30 Oct 19
I’ve been going here with my friend for a little over a year now and we are OBSESSED. it’s a great break in the day... where we can laugh with our trainer, Taylor, and get in a great workout. Best decision of my life! :Dread more
Jillian B
Jillian B
18:30 28 Oct 19
I have been going to BBC since January, and it has been a great experience. The equipment is in good shape, the staff... is friendly, and the gym is always very clean. After an initial meeting with the owner, Nick, I was paired up with AnnaMarie as my trainer. She is awesome and everything a trainer should be: smart, invested in her clients, willing to push you to achieve your goals, and funny (read: willing to give my sarcasm right back to me during my workouts). Highly recommend AnnaMarie and BBC to anyone who is looking to meet their fitness goals.read more
Steve Weinberger
Steve Weinberger
18:06 30 Sep 19
Ive been working with Andy for many months. He’s a real professional and a pleasure to work with. One of the nicest... people you will ever meet!!! He makes working out a very enjoyable experienceread more
Mackenzie Micho
Mackenzie Micho
21:36 28 Sep 19
I have been going to Body By Choice Training since June. I have completed one twelve-week program and just recently... started a new twelve week program. I have been able to work with three different trainers at Body By Choice. My trainers are Nate, Taylor and Andy I train with them three times a week. I have loved training with them and have felt stronger, healthier and better about myself since I’ve started. Each of them push and support me while I am training. They also have a nutritionist that is available to improve your nutrition. I highly recommend Body By Choice if you are looking to get in shape and improve your overall health. They are the experts :)read more
Victoria Boersma
Victoria Boersma
19:49 19 Sep 19
BBC is the most amazing gym I've ever been to. Not only is the equipment fantastic, clean and in really good shape. But... they also pair you with a trainer. Since I've been going there, I've had the pleasure of working with Annamarie. She will push you and support you and encourage you. And if you show up, you will succeed. In the time I've been going here, I've also gotten to know the other trainers along the way. Any trainer there, will be with you literally every step of the way. All of the plans are customized for you and your goals. They show you how to do things safely and very effectively. This is not a gym where you walk in the door and hop on a treadmill for 30 minutes because you don't know what else to do. You show up, you have a full workout plan waiting for you, you get a consistenly great workout.read more
Taylor Vossler
Taylor Vossler
21:23 23 Aug 19
I absolutely love Body By Choice Training! I completed my first twelve-week program recently and I have never felt... better. Stephanie (my trainer) pushes me to do my best and tests my capabilities. I feel stronger, healthier, and overall have better about myself! Stephanie and the entire Body By Choice Training staff are amazing! I will never go anywhere else!read more
Brent Raedeke
Brent Raedeke
16:57 28 Jul 19
I play professional hockey in Europe and I chose Body by Choice because of the elite level training programs they offer... to athletes. I worked primarily with Nick and his colleague Kolby who are both very knowledgeable. Nick set up a personal program for me including diet, supplementation and a strength and conditioning routine that helped me reach my goals. In only 10 weeks I dropped 4% total body fat and put on 13 pounds of lean muscle. If you are serious about your sport and live in the Grand Rapids area you need to give them a call. I highly recommend Body by Choice.read more
Brigid Kloostra
Brigid Kloostra
10:57 09 Jul 19
I have been at BBC for almost a year. I have worked out with multiple trainers and they all bring something different... to the session. Top that off with the nutrition help I have received and this place offers a total package customized specifically to me. My arthritic knee has never felt stronger. It's been an amazing experience, I highly recommend BBC!read more
Lauren Baer
Lauren Baer
17:00 28 Jun 19
Weekly training sessions at BBCT over the last year have been a crucial part to my strength development and lean muscle... gain! Taylor's motivation and careful program planning has kept me focused and allowed me to realize my body's full capabilities as she pushes me for one more rep - something I would've given up on if I were by myself. Up until a year ago, I have always just trained individually and certainly continue to do so, but have found that even a weekly session has been incredibly beneficial with regards to reaching my fitness goals.read more
Hannah Gerwin
Hannah Gerwin
16:54 28 Jun 19
BBCT is AMAZING. Such an accommodating and friendly space to exercise. They guide you so well. The staff are amazing,... the workout plans are challenging but fun, and it’s never too crowded. I love my trainer Stephanie! Check this place out!read more
Sabrina Wadood
Sabrina Wadood
02:20 28 Jun 19
I have been working with Taylor for about 4 months now and I’ve never felt more motivated and excited about working out... -and these workouts can be intense! - as I do when coming here. I’ve seen and felt so much improvement, physically and mentally by pushing myself and having that support system to keep me going even when it gets tough. And it’s not just Taylor but all the other trainers and clients are supportive and friendly too. It’s also super awesome to hear my friends and family comment about how they have noticed how much better I’ve been looking and feeling lately since I’ve started training here! Highly recommend!!read more
Shane Anstett
Shane Anstett
12:26 26 Jun 19
I chose BBC based off of google reviews back in the spring. Their website was highly intriguing as well as their... reviews, and for good reason. All of their trainers are extremely friendly, helpful and supportive. Their combination of professionalism, knowledge and kindness sets them apart from other gyms. Not only do they help you out with training but they also have a nutritionist who helps you with choosing better and healthier meals. If you have any questions about shakes or supplements they are more than happy to help you, however they never once pressured me into buying them.Just going to the sessions twice a week with a trainer and eating healthier, they helped me lose 20 pounds in 12 weeks! All while gaining muscle and feeling stronger every week.It is on the pricier side, but they have different plans that you can ask about and surely afford. Ultimately, you’re not only investing your money into the company, but into yourself and they will guide you every step of the way to help you meet your goals.read more
Mary Jo Drueke
Mary Jo Drueke
20:13 12 Jun 19
I have an excellent, knowledgeable trainer that works with me weekly and designs new workouts specifically for me. I... have built so much strength in my body that I had lost for a long time, more than I had hoped for as I had worked with other trainers before without these results. And my positive results are evident in my medical assessment - my Doctor is very pleased with my numbers! Annamaire is a pleasure and joy to work with and has made a real difference in my life.read more
Evan Bushong
Evan Bushong
15:00 11 Jun 19
Staff is great and really knows their stuff, gym is always clean and everybody is really friendly, haven't even... considered going anywhere else to train since I started hereread more
barbara Harkai
barbara Harkai
14:23 11 Jun 19
As a “senior citizen” I was troubled with various signs of aging including lethargy, weight gain, dangerous falls and... lower back pain when walking or doing chores. Nathan at Body by Choice has reversed all these symptoms and has given me a new lease on life. I was never comfortable in a gym environment and had no idea what I should do. Nathan and the “family” at Body by Choice erased my self-consciousness and made the experience something to look forward to. As a bonus, terrific weight and nutrition coaching is available from Tiffny, as well as on-line coaching. The change in my health is worth every penny. “When you have your health, you have everything.”read more
Tyler Meade
Tyler Meade
23:12 04 Apr 19
Phenomenal fitness center. Great people. If you're looking for a gym that will give you the individual attention that... YOU deserve, this is the one.read more
Tina Iacovoni
Tina Iacovoni
10:17 04 Apr 19
I can't say enough about Nathan and Body By Choice staff. They embrace and welcome you along with helping you achieve... physical goals you never knew you could. The positive environment and having the one to one with a skilled trainer makes all the difference. Nathan and the other trainers are so very knowledgeable in their field of expertise which has allowed me to enjoy training. The benefits are priceless with my increased energy level and ability to focus more in my day to day life. They embrace the full spectrum of optimal health from eating behaviors to stress relievers and what it takes to become the best you could possibly be and feel. Thank you all Body by Choice trainers, especially Nathan who keeps me on track.read more
Stephen Floyd
Stephen Floyd
12:31 01 Apr 19
Super happy with my experience here. It’s a comprehensive program. They have great trainers and really nice facility.... Highly recommended.read more
Alex Overbeek
Alex Overbeek
16:44 30 Mar 19
I came to Body by Choice knowing very little about working out or nutrition. I have about a month left in my program... and I have learned A LOT. Andy does a fantastic job of teaching you the exercises and keeping you on a schedule that keeps you on your toes. No boredom here and certainly no room to slack off!! Tiffny has been super helpful in helping me with my nutrition plan and keeping me motivated by going over my body measurements. Can't say enough good things, keep up the good work!!read more
Randy Amyuni
Randy Amyuni
22:54 19 Jan 19
12 weeks ago, I joined BBC to gain strength and lose fat. I had major surgery in July of last year that left me very... week. I met with Nick and put a plan together for nutrition and exercise with measurable goals. I’ve worked very hard under the watchful eye of Ann Marie, and met all my goals. I not only don’t want to lose what I gained, I want to take it to the next level. All of the staff at BBC are so supportive, it really is something I look forward to. I never dreamed that at 62, surviving lung cancer, I’d be in the best shape of my life. So now I reach higher. Great facility, people and program.read more
Next Reviews
js_loader
Personal Trainer Discounts for Military, Law Enforcement, Firefighters and EMS in Grand Rapids MI - BodybyChoiceTraining.com

Begin changing your life today!

Schedule a Free Consultation

10% Discount on Personal Training Packages & Recovery Services*

We proudly support our Active, Reserve and Veteran U.S. Armed Force members, Law Enforcement, Firefighters, First Responders and EMT’s who sacrifice so much in order to keep our country and our communities safe.

To say THANK YOU we are now offering a 10% discount! 

*Please present a valid ID when signing up

Be Your Potential

Grand Rapids’ Premier Personal Training Studio & Private Gym

Call (616) 259-9064

Email Us

4070 Lake Drive SE, Grand Rapids MI 49546

Our Services

Personal Training

Posture Calibration

Fascia Stretching

First Line Health Therapy

Online Training

Online Health Coaching

Golf Performance Training

Functional Range Conditioning

What you don’t know about The Pill (Birth Control)The Importance of Core Strength
Scroll to top
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT
  • Schedule a Free Consultation Today!

Privacy Policy

This following document sets forth the Privacy Policy for this website. We are bound by the Privacy Act 1988 (Crh), which sets out a number of principles concerning the privacy of individuals using this website.

Collection of your personal information

We collect Non-Personally Identifiable Information from visitors to this Website. Non-Personally Identifiable Information is information that cannot by itself be used to identify a particular person or entity, and may include your IP host address, pages viewed, browser type, Internet browsing and usage habits, advertisements that you click on, Internet Service Provider, domain name, the time/date of your visit to this Website, the referring URL and your computer’s operating system.

Free offers & opt-ins

Participation in providing your email address in return for an offer from this site is completely voluntary and the user therefore has a choice whether or not to disclose your information. You may unsubscribe at any time so that you will not receive future emails.

Sharing of your personal information

Your personal information that we collect as a result of you purchasing our products & services, will NOT be shared with any third party, nor will it be used for unsolicited email marketing or spam. We may send you occasional marketing material in relation to our design services.

What Information Do We Collect?

If you choose to correspond with us through email, we may retain the content of your email messages together with your email address and our responses.

Cookie Based Marketing

Some of our advertising campaigns may track users across different websites for the purpose of displaying advertising. We do not know which specific website are used in these campaigns, but you should assume tracking occurs, and if this is an issue you should turn-off third party cookies in your web browser.

How Do We Use Information We Collect from Cookies?

As you visit and browse Our Website, the Our Website uses cookies to differentiate you from other users. In some cases, we also use cookies to prevent you from having to log in more than is necessary for security. Cookies, in conjunction with our web server log files or pixels, allow us to calculate the aggregate number of people visiting Our Website and which parts of the site are most popular. This helps us gather feedback to constantly improve Our Website and better serve our clients. Cookies and pixels do not allow us to gather any personal information about you and we do not intentionally store any personal information that your browser provided to us in your cookies.

IP Addresses

P addresses are used by your computer every time you are connected to the Internet. Your IP address is a number that is used by computers on the network to identify your computer. IP addresses are automatically collected by our web server as part of demographic and profile data known as traffic data so that data (such as the Web pages you request) can be sent to you.

Sharing and Selling Information

We do not share, sell, lend or lease any of the information that uniquely identify a subscriber (such as email addresses or personal details) with anyone except to the extent it is necessary to process transactions or provide Services that you have requested.

How Can You Access and Correct Your Information?

You may request access to all your personally identifiable information that we collect online and maintain in our database by using our contact page form.

Changes to this Privacy Policy

We reserve the right to make amendments to this Privacy Policy at any time. If you have objections to the Privacy Policy, you should not access or use this website. You may contact us at any time with regards to this privacy policy.