(Picture from the movie G.I Jane – badass scene where Demi More does one-armed push-ups)
Push-ups are great upper body training and should never be underestimated. They can be done anywhere, and almost anytime (although some situations might be more suitable than others). In order to be good at any sport, you need a lot of upper body strength and that applies to both genders. Given that women are usually said to posses only 40% of the upper body strength of men (compared to 60% for the lower body strength), it is even more crucial that you get enough stimuli for these muscles if you are a woman.
Doing the old 3 x 10-15 reps routine can be a bit boring, but it is a good place to start. However, if you need some motivation – check out our favourite push-up challenges:
REP challenge: 100 push-ups for time!
TIME challenge: max push-ups in 4 minutes
VERSATILITY challenge: Complete 10 sets of 10 different styles of push-ups (regular, wide grip, one-legged, diamond, weighted, hindu ext.)
DEATH BY: Do 1 push-up the first minute, then 2 push-ups the second minute and continue until failure. If it is too easy, start at a higher number or do larger increments.