Push Up Guide: 10 Types Of Push Ups And How They Can Help You Lead A Healthy Life
When you hear the word, ¡°Pushup¡±, do you automatically think about the most conventional form? The traditional version is beneficial and is actually pretty easy is perform. Thumble push-up is also one of the greatest general conditioning exercises anyone can do as there's no need for specialised equipment. As long as there's floor space available, you can do pushups.
Push-ups targets the chest, shoulders, and triceps and work your core as well. They are a perfect workout for the whole body. It is one of the simplest exercises but if you are not doing it properly then it's just a waste of time and energy.
pixabay
1. Strict-military push up:
What it does to you:
Strengthens the upper body-primarily the chest, shoulders, and triceps as well as the core and back muscles.
How to do it:
Start in a standard push-up position, with your feet together or no more than 12 inches apart, hands flat on the ground below your shoulders, and arms straight. You have to breathe in as you bend your elbows, keep them tracking along your body. Breathe out as you push back up to the starting position for one repetition.
pixabay
2. Wide hands push up:
What it does to you:
Strengthens the upper body and core, with more focus on the chest muscles. This push up can bring a lot of change in your upper body and make your core stronger.
How to do it:
Do a strict push-ups with your hands farther out to each side, roughly 2.5 to three feet apart from each other. The farther the hands the more difficult it becomes. Keep your elbows tracking back throughout the movement.
pixabay
3. Triangle push ups:
What it does to you:
Strengthens the upper body and core, with more focus on your triceps.
How to do it:
Begin in a plank position, with your hands together and angled inward at 45 degrees so that your index fingers and thumbs touch to form a triangle. Keeping your elbows tight to your body and bend to lower your chest toward the triangle. Keep the triangle directly under your chest for the exercise to work.
outside magazine
4. Pike push up
What it does to you:
Strengthening the upper body and core, with more focus on the shoulders. The perfect push up exercise for your shoulder that can help them become strong.
How to do it:
Begin in a downward dog yoga position, with your feet and hands just wider than shoulder width. Keep your hips high, heels low, and maintain the inverted-V position as you bend your elbows and lower your head towards the floor between your hands. Repeat this in a set of 15.
unsplash
5. SuperMan push up:
What it does to you:
Works the shoulders, triceps and core and improves flexibility. This push up can benefit you in making your triceps and shoulder stronger.
How to do it:
Slowly swoop the downward dog to cobra pose, from the downward dog position bend your elbows and lower your nose to the floor between your hands, like a pike push up. As your ribs meet your hands, begin to arc your head and torso upward. Continue this upward arc until your arms are straight and hips are pressed towards the ground. This helps in building your flexibility and improves your body posture.
6. Staggered hand push up:
What it does to you:
Trains the push-up muscles asymmetrically across the body and this requires more core activation for stability and it may affect your body in the best way possible.
How to do it:
From a standard pushup position, move one hand forward and the other backward so they¡¯re offset by about six to 12 inches. Bend your elbows to lower your chest until it is slightly below the level of your bend elbow. Keep your elbows tight throughout the exercise and repeat in the set of 15.
7. Side kick push up:
What it does to you:
Strengthens the core in addition to the typical push-up muscles. This push up would help in strengthening the core and making it fit.
How to do it:
Assume a standard push-up position. As you lower yourself towards the ground, simultaneously bring one knee out to the side and up to touch your elbow, with your leg parallel to the ground. Repeat this in a set of 15 and make your muscles strong.
8. Cross body push up:
What it does to you:
Strengthens the upper body, with more focus on your lower back and hips.
How to do it:
Assume a standard push-up position. As you lower yourself to the ground, simultaneously pick up one leg and cross it beneath your ground, simultaneously pick up one leg and cross it beneath your body as you rotate your hip towards the ground. Repeat this in a set of 15 and strengthen your hips.
unsplash
9. Power and clap push up:
What it does to you:
Strengthens the chest, shoulders and triceps. This is a multi functional exercise.
How to do it:
From a standard push up position, lower your chest until it¡¯s slightly below the level of your bend elbow, and then push upwards with enough force so that your hands leave the ground by a few inches. Land with soft elbows in push-up form and continue the lowering motion towards the ground. Repeat this in a set of 15.
10. Archer push up:
What it does to you:
Applies a higher percentage of body weight to a single arm, while the opposite arm assists. This helps in improving strength of the arms.
How to do it:
Assume a push-up position, with wide hands angled outward at 45 degrees. Lower yourself at an angle to one side so that you bring your shoulder down to your hand of the same side, while the other arm stretches to become fully extended. (It¡¯s okay if your hands pivot during the movement.) Push back up to reverse the movement and return to the starting position. Repeat to the other side. It might help to keep your feet wider.