#1 Upper Body Exercise

Physical Therapist Margaret Martin presents the one exercise to increase your strength.
0:00 Introduction
0:52 #1 Upper Body Exercise [Progression]
9:26 Outro
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EXERCISE FOR BETTER BONES & ACTIVITIES OF DAILY LIVING
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FREE COURSE on OSTEOPOROSIS and EXERCISE
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Exercise for Better Bones - Osteoporosis Exercise Program (Book)
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VIDEO HOME WORKOUTS and TRAINING
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Medical Disclaimer
All the information, content, and material presented in this video is for informational purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

[@margaretmartinpt]

In today's video I demonstrate the best all round strength exercise. I start at the basic and progress to the advanced version of this exercise.

[@shirleyduff4063]

i have very painfull wrists but i so desperatly want to start exercising at age 74 as I now realise that I need strength in all my mussles

[@lindakautzman7388]

As a someone who is still reeling from my DEXA scan report and who will not see a doctor until late December 2 months after getting the DEXA, This demo and the other videos have been invaluable to me. Very grateful to Ms Martin for covering all the bases.

[@nikkid1010]

Best wishes to you.

[@happyoutside2558]

Wow, Margaret! Your demonstration of your advanced push-ups at the end was spectacular! Now I know that you are “the real deal” and I feel confident in your instruction. Thank you for inspiring us older women to get strong!

[@margaretmartinpt]

Thank you

[@peterc2248]

I find your delivery style really calming and encouraging. As a fat, British bloke with as much flexibility as a telegraph pole, I found the two years of lock downs and endless zoom meetings affected my body (mentally and physically) horrendously. I need these simple startup exercises just to get things moving again. Thanks a lot :-)

[@DNA350ppm]

I'm in awe - I'm a huge admirer of you shape, strength, and clarity in teaching! You are slender as an elf and strong as a bear and clever as a chessmaster. You are my ideal. Thanks a lot for your instructive videos. So useful. Greetings from a slow learner. Hurray for you!

[@margaretmartinpt]

Thank you.

[@DNA350ppm]

@@margaretmartinpt

[@Gretanne1]

What a lovely comment and compliments for Margaret. You will thrive too having found the right teacher for you Much love

[@DNA350ppm]

@@Gretanne1 We are in it together, aren't we? ❤🧡💛💚💙💜💗

[@robertstanley3253]

Excellent lesson, Thank you Margaret.

[@margaretmartinpt]

You're very welcome!

[@symphony357]

Thank you!

[@gloriayoga]

I've seen many videos on how to do a push-up. This is my favorite. Thanks Margaret!

[@margaretmartinpt]

Thank you for your comments.

[@wholefoodie800]

I love your videos! Thank you!

[@margaretmartinpt]

Thank you.

[@sydnieleehoughton3935]

Thanks Margaret, I’ve refined my push-ups to keeping the arms a should width and a half!

[@dianebrocato7667]

Excellent instruction for form and progressions. Any ideas on alternate progressions for those who don't have stairs? I can think of a chair and stepstool possibly pushed against a wall for stability.

[@nicolelee2205]

I was impressed before you went to the floor but deeply impressed by the time you were putting your feet up the stairs.

[@Tipperary757]

The good vs bad demo is very helpful.

[@lisadixon5886]

Great video, very helpful thank you!

[@margaretmartinpt]

Glad it was helpful!

[@jeanrichards-carter2522]

This is the best explanation I have seen. I am going to try this

[@alleynanci]

Thanks, great advice!

[@margaretmartinpt]

My pleasure!

[@laurasmith7421]

Thanks, that helps.

[@davidkean5680]

Good work Marg

[@mariadejucilene7659]

Wowza, this is excellent. Thank you 🙏 💛

[@margaretmartinpt]

Glad you enjoyed it!

[@svnrm2004]

Very useful👌👌👌

[@belladonnelly8063]

Wow amazing technique on push ups from different levels thanks for sharing

[@margaretmartinpt]

Glad you liked it!

[@bethcares17anonymous38]

Grateful for an easy exercise

[@margaretmartinpt]

Absolutely!

[@lizlemon9632]

Thank you for your excellent demonstrations, they really want me to do the exercises of which I do!

[@margaretmartinpt]

You're so welcome!

[@CookingLibraries]

Thanks

[@margaretmartinpt]

Welcome. I appreciate you following me.

[@judithannataylor]

Thank you Margaret. I think I'll introduce my husband and son to this and we'll see who can progress the exercise

[@margaretmartinpt]

Thank you for sharing!

[@franklinstephen3268]

Hello Judith how are you doing?

[@firecracker3911]

Excellent

[@margaretmartinpt]

Thank you

[@suzannegrandma1150]

I like you videos. This technique is hard on my wrist for some reason.

[@nancyemargulies]

This looks great -- one question: I have been told it's best to keep elbows close to body in push ups, not out to sides. It looks like you recommend them being out to the side. Is that correct? Does either way work well?

[@MsSaka100]

I would like to know the answer to this as well.

[@margaretmartinmelioguide]

Good question. Keeping your elbows into your side your hands should be shoulder width or less. Bringing your elbows in changes the main muscle group from chest to triceps. Both are great to do but have a different focus. The later is more difficult. Good luck.

[@margaretmartinmelioguide]

The rule I go by is that if your elbows are away from your body your hands are 1 1/2 shoulder width apart. The main muscle working is your chest, core and triceps. iI your want your elbows to come in along side of your body your hands should be shoulder width or less apart. The main muscles working will be triceps and core. I hope this helps.

[@judymoberg-wilcox3524]

What helpful videos. I purchased your book. Thank you.

[@margaretmartinpt]

Awesome! Thank you!

[@Thomasfrohwitter]

Hi Judy, how’s your day going with you?

[@CookingLibraries]

Thank you for this comprehensive, clear explanation of push up exercises. Working hard to restore/stabilise bone density and manage scoliosis. 🙏

[@margaretmartinpt]

You're so welcome! Keep up the good work!

[@Thomasfrohwitter]

Hi Michelle, how’s your day going with you?

[@cathyfrick9229]

Thank you so much for this video. So informative, yet simple.

[@margaretmartinpt]

Glad it was helpful!

[@Thomasfrohwitter]

Hi Cathy, how’s your day going with you?

[@sydnieleehoughton3935]

I like to do these on a park bench back, or at a bus stop!

[@TheRuthyc]

You are a real professional and I trust you and your years of experience. I have had horrific thoracic back pain for 5 years and my MRI shows bulging discs centrally, mild arthritis, nothing is fractured. The pain is in the spinal column like a knife that someone plunged in my back and left there, and the pain is diffuse all across the back on both sides of the spinal column. The doctors say surgery won't help. I am on pain meds every day. I am on my own. It gets much worse after activity, I can't even make a salad without so much pain. I am getting to the point where I can't live like this anymore. Is there any exercise that can put those discs in a normal position so they won't bulge? Thank you very much.

[@margaretmartinpt]

I suggest you work with a Physical Therapist on your issue. Thank you.

[@konnismith3031]

Any recommendations as to how many reps, sets, and times a week to do these?

[@niralivyas651]

Excellent demo...I always skip push-ups but after watching your video I gain confidence that I can also do push-ups and gradually build up strength... Can you please inform if we need to engage core while doing push-ups?? Thanks ...

[@margaretmartinpt]

Thank you. Yes, do incorporate your core.

[@jasemali4977]

Thank you for everything you provides 💐question : is this EX suitable for osteoporosis PT,s have back pain ?

[@margaretmartinpt]

Thank you. Yes, it is. Try to follow the progression that I provide in the video. God luck!

[@margaretmartinmelioguide]

It is suitable but depending on your posture and pain would likely not be the first exercise I would give you. Please consult with a health care professional near you.

[@motorpenny]

Thank you for this video, very good instructions. But i do have a question. When i start working out, how many times a week do i have to do the exercise? And only one set a day? Grts from the Netherlands.

[@margaretmartinmelioguide]

Thank you ofr your kind words. Twice a week is my recommendation so that you have plenty of recovery time in between.

[@margaretmartinmelioguide]

Twice weekly. Build up to 3-4 sets of 8- 10 reps.

[@patriciadowd4677]

In the "Stronger Bones, Stronger Body Athletic Level, Day 3" video, you show the pushups with elbows going back in the plank position. In this video, the elbows are to the side. Could you explain the difference/benefits of both?

[@ernestortiz701]

Yes please let us know

[@pjm8183]

And this is safe for severe osteoporosis of the wrists?

[@larazelle]

Hi Margaret - I totally LOVE your videos - thank you for helping us - however - when I do pushups (by the wall) I keep my elbows IN - versus OUT - I find it hard to keep my elbows out - am I doing it wrong ? I also have read articles where they show the teachers doing a wall pushup with elbows IN - Please Help!!

[@margaretmartinmelioguide]

The rule I go by is that if your elbows are away from your body your hands are 1 1/2 shoulder width apart. The main muscle working is your chest, core and triceps. iI your want your elbows to come in along side of your body your hands should be shoulder width or less apart. The main muscles working will be triceps and core. I hope this helps.

[@barkounsif]

could you clarify 2 points? 1) arm angles? I see in your starting position your arms are at about 70/80 degrees from your body. They're not supposed to be at 90 degrees? The smaller angle is easy for me but at 90 I feel my arms work much more. Which one should I be going for? 2) elbow direction? during the push up, your elbows slightly flare out. I've been trying to keep the elbows close to my body. Is that not necessary? Thank you in advance!

[@margaretmartinmelioguide]

The rule I go by is that if your elbows are away from your body your hands are 1 1/2 shoulder width apart. The main muscle working is your chest, core and triceps. iI your want your elbows to come in along side of your body your hands should be shoulder width or less apart. The main muscles working will be triceps and core. I hope this helps.

[@debb7270]

Can it be adjusted for wheelchair ?

[@laurasmith7421]

Thanks for this. Can explain the tongue positioning more thoroughly?

[@margaretmartinpt]

Yes, absolutely. Please take a look at this video I prepared. kzbin.info/www/bejne/rJSwY3mwiKeKgKM

[@margaretmartinmelioguide]

The tongue position is similar to where your tongue rests on your upper palate when you swallow. By anchoring your tongue you are able to engage the deep neck muscles. I hope this helps.

[@susangoodrichlerner7819]

I have arthritis in one thumb. These push-up are painful, regardless of how I place my hands. Should I stick with the on my back floor push up with gradual increases in weight?

[@n.harrington9298]

I'd like to know the answer to this as well...

[@sueh5241]

I suspect I have arthritis in ankles and wrists. I cannot take body weight etc. If I start like this will I strengthen wrists,as I go,? Or should I do specific wrist exercises?

[@Thomasfrohwitter]

Hi Sue, how’s your day going with you?

[@hildacummings2612]

I have been doing wall push ups for about two months; but my wrists started to hurt badly and I had to stop. Can you recommend a way to modify them without hurting my wrists?

[@alrocky]

Form fists with your hands and place knuckles on wall.

[@papagooseonline]

A counter or a desk is a better option for beginners because of the angle of the wrists. Also doing arm and wrist warm ups help. Just start with fewer repetitions, be patient and build up the strength and flexibility. I often have problems with wrist pain when I stop working out for a while and get back to it, but with warm ups and slow build up of repetitions the pain is gone.

[@margaretmartinmelioguide]

You can do them on your knuckles . Sounds worse than it is. There are other options available such as foam wedges, etc. Best of luck, Also, do not do them daily. Twice a week is sufficient.

[@clairemullin9679]

Would this work if you do it with feet flat on floor?The balls of my feet are too sore to put all my weight on them.

[@Thomasfrohwitter]

Hi Claire, how’s your day going with you?

[@RnW9384]

😊

[@divyaa9918]

Shouldn't the elbows be closer to the body?

[@margaretmartinpt]

Not necessarily. Consider it a variation of the push up.

[@wendym2544]

OMG! :)

[@christinemeleg4535]

While this exercise sounds good, I can't accomplish it. My hands and wrists won't accomodate doing a push up, prior damage from working as a RN in Emergency Department. Moving on ....more exercises.

[@Thomasfrohwitter]

Hi Christine, how’s your day going with you?

[@joseenoel8093]

Nice kitchen, me too I like to hang my cloth over the handle, drives my husband crazy, he prefers it rolled in a ball and wet sitting in the sink, ugh!

[@margaretmartinpt]

Thank you

[@margaretmartinmelioguide]

Thank you. My girlfriends kindly lent me their place!

[@janejulian3223]

My wrists hurt doing this

[@Thomasfrohwitter]

Hi Jane, how’s your day going with you?

[@marcoaleman818]

Se me regala la hamaco .

[@CookingLibraries]

Thanks

[@margaretmartinpt]

Thank you so much! Very appreciated.