Push-up Power

Even with the best of intentions it can often be hard to remember to squeeze in some exercise, especially when you're engrossed in your work at your desk. One great way to help remind yourself is to think about those things that you do several times a day: visit the restroom, grab a drink of water, answer your phone, etc., and add an exercise after each one.

To tone and strengthen your shoulders, consider working in 10 push-ups every time you return to your office. Push-ups are one of the most effective ways to work your arms, back and chest.

Try these variations on the push-up to spice up your shoulder workout and utilize all the muscles in your arms.

Military Push-up

• Start in a plank position with your toes on the ground and your arms shoulder-width apart with your hands directly below your shoulders and your fingers spread wide.
• Lower yourself toward the ground until your chest is just a few inches from the floor, hold for one second and then push yourself back up until your arms are straight.
• To maximize the benefits of the push-up, keep your head up and your eyes facing forward instead of toward the ground.
• Start with a set of 10 push-ups and, if possible, add 2 push-ups to your routine each week.

Wide-angle Push-up

• Start in a plank position with your toes on the ground and your arms out wide—at least six inches from your torso.
• Lower yourself toward the ground, keeping your elbows out wide, until your chest is just a few inches from the floor, hold for one second and then push yourself back up until your arms are straight. 
• To maximize the benefits of the push-up, keep your head up and your eyes facing forward instead of toward the ground.
• Start with a set of eight push-ups and add one or two push-ups to your routine as the set gets easier.

Tricep Push-up

• Start in a plank position with your toes on the ground and your arms tucked in close to your torso with your hands even with your chest.
• Lower yourself toward the ground, keeping your elbows tucked in along your torso, until your chest is just a few inches from the floor, hold for one second and then push yourself back up until your arms are straight. 
• To maximize the benefits of the push-up, keep your head up and your eyes facing forward instead of toward the ground.
• Do eight tricep push-ups to start and then one or two push-ups to your routine as you get stronger.

*Any of the push-up exercises can be modified by coming down off of your toes and balancing on your knees instead.

Doing 40 push-ups a day can burn approximately 80 calories. That equals about 400 calories a week.

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