7 Benefits and 8 Types of Push-Ups

7 Benefits and 8 Types of Push-Ups

Have you been working out at the gym to build your chest muscles using weights and equipment, and yet aren’t getting the desired results? Have you been constantly straining your muscles while performing weights and working out at the gym equipment? Incorporating simple yet tough exercises like push-ups can ease your workout and help you sculpt your chest and shoulders.

In fact, push-ups are beneficial, not just for your upper body, but for the entire body. Push-ups are those small yet effective doses that warm up your body and stimulate you to perform better with other exercises, especially weights. Perform them before heavy exercises or execute them in-between, they are one of the most effective exercises for improving total body fitness and offering the benefits of weight lifting, stretching, and cardiovascular training in one package.

For all, you guys and gals who are excited to learn more about the plus points of including push-ups in your regular workout, a glance through the following lines will be highly useful. 

Complete Body Workout Package

For those of you who’ve been assuming push-ups to work and benefit just the upper body, here’s a piece of useful info. They serve as an excellent form of exercise for the entire body. They are one of the best ways of exercising the majority of the muscle groups in our body. When performed properly, this exercise work on your fingers and hands, biceps, triceps, shoulders and forearms, upper and lower back, and abdominal muscles. What’s more, they also aid in strengthening upper and lower leg muscles, including hamstrings, quads, and calves. 

Builds Strength and Endurance

When done in large numbers, push-ups tend to get tough on your body, but that’s where they actually start working. By consistently performing the exercise and increasing the number of repetitions, this exercise stimulate your endurance levels and allow you to proceed towards more demanding exercises. Besides, they work on all muscles of the body and strengthen the forearms, wrists, upper arms, shoulders, and chest. 

Boosts Metabolism

Push-ups force the entire body towards physical exertion, thereby increasing strength and endurance. They not just keep you physically strong and on the go, they also stimulate your heart to work harder and pump more blood throughout the body. This, in turn, is highly significant for boosting your metabolism levels and burning more calories. this exercise provides benefits to your body even hours after you’ve completed the exercise. 

Promotes Weight Loss

Push-ups have been largely related to burning calories by increasing metabolism and building muscle mass. By doing so, this activity prevents the body from accumulating unwanted fat and thus, helps in weight loss. As a result, This exercise assists in maintaining a trim and healthy physique. 

Stimulates Muscle Growth

Muscle growth is highly essential for your overall health, regardless of whether you are a bodybuilder or not. The more muscular your body is, the healthier your body will be. Furthermore, muscles help in creating lean and defined lines throughout your body. By performing push-ups on a regular basis and increasing them gradually, the human body produces a human growth hormone, which is vital for boosting total muscle growth and increasing muscle mass, in turn. 

Reduces Injury Risks

Being a total body conditioner, push-ups help in avoiding the risk of injuries and strains when performed prior to other weight-training exercises. Warming up your body with a set of push-ups before each heavy exercise enables you to perform a weight training workouts with ease and convenience. To sum up, push-ups reduce the risk of muscle pulls, strains, and other injuries when perfectly combined with other muscle-building exercises. 

Prevents Osteoporosis

Low levels of testosterone are known to cause loss of bone density, thereby resulting in osteoporosis in men. Low testosterone levels have also been associated with muscle atrophy and loss of muscle mass and overall strength. Regular performance of push-ups stimulates the production of testosterone; thus, preventing their levels from decreasing and triggering osteoporosis. 

Reap all the health benefits of push-ups and other muscle-building exercises by spending some time from the workout regimen on this exercise of continuously going up and down. Give this exercise a try and you’ll love the results in a short span of time.

Types of Push-Ups

Do you always eat grilled chicken or do you keep experimenting with different yummylicious ways to cook chicken and then savor the flavor? If it’s not the latter then you’re missing out on a lot of stuff. Just as there is more than one way to cook your chicken, there is more than one way to do your push-ups. You heard it! The contrast may be like poles apart but it’ll make its point, crystal clear.

Push-ups are common yet time-tested exercises and don’t have to be a routinely sorry affair; of going up and down. Wondering how can you make exercising fun as well as challenging? There are many pushup variations we have in store for you that will not only spice up your exercising routine, but will help you gain strength, endurance, and durability; and at the same time will focus on different areas of the body to improve your overall athletic ability. Continue reading to learn more about the different types of this exercise.

Regular Push-ups

Regular push-ups equally work up the chest, shoulders, and triceps. According to the fitness level you possess, they can be performed either on the toes or on the knees. Place your hands right about shoulder-width apart and lower your chest to within an inch of the ground and rise. Repeat! Make sure to keep your core muscles tight and avoid dropping your hips as this reduces the effectiveness of this exercise. 

Narrow Push-ups

Narrow push-ups are a variation of the regular push-ups and work up the shoulder and triceps more than the chest. Place your hands less than shoulder-width apart, about 6 inches, and keep the elbows tucked close into the body. Lower your chest close to the ground and repeat as many times as you can. 

Wide-Arm Push-ups

The second variation of this exercise, wide-arm push-ups focuses more on your chest muscles than shoulders and triceps. Place your hands more than shoulder-width apart, about 12 inches, lower your chest close to the ground, and repeat as per your fitness level. 

Clapping Push-ups

Clapping push-ups are a great way to work up your upper body strength. Lower your body close to the ground by bending your arms and touching your chest to the floor. Hold on for a second and then push up hard enough, driving your body clear of the floor and clapping while in mid-air, and then hands back to the same spot again. Repeat as per strength. 

Weighted Push-ups

If you’re a pro when it comes to push-ups and needs a little more challenge then adding weight to the proceedings will greatly help. Initially, start by adding 5% of your body weight by wearing a weighted vest or a backpack. Do the basic, narrow, or wide push-ups as per your liking. Gradually increase the weight but try not to arch your back as this may cause an injury. 

Elevated Push-ups

Elevated push-ups require your feet to be at a level higher than the level of your head. A chair, stepstool, or bench can be used for this purpose. Place your hands on the ground and feet on any of the elevated surfaces. And do basic, narrow, or wide push-ups. They are a great way to work up the upper chest muscles. 

Fist Push-ups

Also known as knuckle push-ups, fist push-ups require the use of your fists rather than the palms. Since fist push-ups target different areas of the body, they increase the effectiveness of the workout. Place your fists on a plush carpet or folded towel and do any of These exercises from basic, narrow, or wide. Repeat while gradually increasing the number of exercises. 

One-handed Push-ups

One-handed push-ups require you to do push-ups using one hand at a time. It works up the shoulders, chest, and triceps more than the two-handed push-ups. Spreading your legs apart, place one hand beneath the center of your chest and the other hand on your back. Do five repetitions with one hand. Next, switch hands and do five more with the other. Repeat! Make sure not to overdo it as one-handed push-ups put a heavy strain on the elbow. 

Now that you know eight of them, don’t just stick to one and utilize them to the full. Herculean strength and endurance await you just around the corner!

Cover Photo by Ivan Samkov from Pexels

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