Strong, shapely shoulders, a firm chest and toned arms are the key ingredients to looking great in summer dresses and tops. Even if you don’t have time to hit the gym, you can still get a well-defined upper body by exercising at home. The kitchen counter pushup is one of the exercises you can include in your workout. Unlike traditional floor pushups, during which 65% of body weight is lifted, the elevated hand positioning of kitchen counter pushups reduce the lifting load to about 20% of body weight. Even though these modified pushups are easier, doing them with perfect form is still essential to prevent injuries.
Put on a pair of slip-proof shoes and go stand about 2 feet away from the kitchen counter with your feet hip-width apart.
Extend your hands forward, placing them shoulder-width apart on the edge of the counter.
Pull your shoulders back and down, face forward and contract your abdominals to stabilize your back. Your body should be aligned from your head to your heels.
Bend your elbows out and slowly lower your chest toward the counter as you inhale. Avoid pushing your hips back or solely moving your upper body; move your body as a whole.
Pause one second when your chest is about 3 inches from the kitchen counter. Focus on the stretch in your upper body. Then extend your elbows and push your palms into the counter to come back to your starting point. Exhale during this upward motion and focus on the contraction in your upper body.
Repeat the kitchen counter pushup up to 12 times. Then rest for 30 to 60 seconds and perform another set.
After mastering kitchen counter pushups, increase the challenge by lowering your hands a little more. For instance, place them on the edge of a bed or couch.
Science and Practice of Strength Training; Vladimir Zatsiorsky