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Introducing the 2019 version of Push Up Fitness – the ultimate way to up level your push up workouts. Learn about the 5 push up workouts that not only help develop strength but also improve the muscle build-up to the next level.
Discover all the advantages you may get if you do them properly, plus some useful tips on their correct implementation. Now, let’s go into some details of push-ups!
What is Push up exercise all about?
The push up is one of the most basic yet effective movements that targets your arms, chest, shoulders and your abs muscles.
It is the closest thing to a boot camp for the upper body to help one build strength and muscular endurance.
Do you feel like getting to the floor and sharing a try? Let’s do this!
Push up exercise is one of the activities that help to build upper body strength especially the chest muscles. Step by Step Guide
This is a basic movement that involves several muscles and has an effectiveness towards building up muscle strength.
Here is a step by step guide on how to do push up?
1. What you have to do is stand in a full push-up position with your hands placed moderately wide apart.
2. Sitting in the plank position engages your core and lower your body until your chest touches the floor.
3. Make sure that your elbows are tucked near your body each time you push yourself up.
4. It is traditionally understood that the center of mass should be kept linear from head to toe during the movement.
5. Do the same for the required number of repetitions. The exercises are going to give a nice soreness to the muscles.
When done correctly and on a regular basis, push-ups are one of the most effective forms of exercising as they work on upper body strength and general fitness.
10 push up exercise benefits that work perfectly well
Let’s expose the fantastic benefits of push-ups and see why you should incorporate this exercise into your workout routine. It’s used in building strength as well as in maintaining good posture. Let’s jump right in and take a closer look at this exercise.
1. Strengthens the upper part of the body especially the chest, the arms and the shoulders.
2. Strengthens the muscles that surround the spine thus helping in the management of overall body posture.
3. General strength for movement during day to day activities and improved muscle strength for sporting activities.
4. In the long run, it’s important that this aspect of health be encouraged through Calcium Intake that helps support bone density.
5. Helps to burn calories; thus it has positive effects in weight loss.
6. Just like any other forms of exercise, it enhances cardiovascular functions and endurance.
7. It also helps to tone those muscles up and give muscles a more demarcated looking appearance.
8. Virtually an indoor exercise that does not demand for any equipment, this is.
9. It can be adjusted with regards to the fitness ability of the clients or in achieving the target of a certain session.
10. Is an excellent opportunity to have a complete warm-up and strength training session in a short amount of time.
Prepare yourselves for the marvelous benefits of push-ups and rise to the new higher level of fitness!
Top 5 Best Push up Exercise – Variations
Now let us discuss these top 5 best push-up exercises that would challenge your muscles, enhance your strength, and give you impressive results.
Prepare yourself as the time arrives to challenge the best of the best Top 5 best push up exercise of the traditional push-up. Let’s dive in!
1. Diamond Push-Up
Make your triceps, chest and shoulders ready with the diamond hand position to hit on the right muscles during a push up.
Targets: These muscles mainly include the triceps, chest, the upper part of the body that contains the shoulders.
Learn the technique used in performing Diamond Push-Up below:
Step 1 – A high plank position; the hands should be placed closer, thumbs and the index fingers make a diamond shape.
Step 2: Now after that you have to lower your chest near the diamond shape.
Step 3: After feel the floor with fists, use your hands to push backwards and come back to the original position. Repeat.
2. Wide Grip Push-Up
To challenge yourself even more, widen your hands while performing the push ups, which will involve your chest as well as your upper back part of your muscles.
Targets: Chest, shoulder and upper back.
The description on every part of Wide Grip Push-Up is as follows:
Step 1: Participants crouch with their legs kept close to each other and place the hands on the ground by widening the shoulders width apart.
Step 2: Lower your chest towards the ground[:]
Step 3: Return up to the original position. Repeat.
3. Decline Push-Up
Raise your legs to engage your upper body especially the chest, shoulders and the triceps thus making it more effective.
Targets: Upper pectoral region muscles, shoulders and upper arms.
How to do Decline Push-Up Demonstratively?
Step 1:Regarding your foot placement is to place your feet on an elevated platform then get into the high plank position.
Step 2: Lower your chest towards the ground Now that the individual has pushed down on the handle, they have to bend the elbows; thereby lowering the chest toward the ground.
Step 3: Push back up to the initial standing position as though standing up from a chair and you will be done. Repeat.
4. Handstand Push-Up
A unique handstand push-up exercise is all you need to build great shoulder and arm strength.
Targets: You should target the shoulder blades, the upper arms and the upper back region.
This section explains step by step on how to do Handstand Push-Up.
Step 1: The initial starting position is in the hand stand against the wall while placing your hands on the wall and equidistant.
Step 2: Lower your body by bending the elbows to bring your head as close to the ground as possible.
Step 3: Return back to the initial position as motionless as possible. Repeat.
5. Plyometric Push-Up
This exercise helps to improve power and explosiveness with quicker push off movements for the upper body as well as for athletes.
Targets: Muscle strength particularly the power of the upper part of the body particularly in the movement of the arms.
Hi folks, today I will be showing you how to do the Plyometric Push-Up.
Step 1: Start in a plank pose: place your hands on the ground, approximately a shoulder’s distance apart from one another.
Step 2: Bending your lower arms adduct downward, move your chest towards the ground.
Step 3: Push off the ground with much force and simultaneously get your hands off the ground.
Step 4: Bend both of your arms at the elbow so that you land as softly as you can move to the next repetition.
All these types of push-ups will enable you to work out different muscles and also assist in avoiding monotony of the workout Push Ups Exercise for people with disabilities with the inability to do it themselves
Having difficulty with push-ups? No problem! Let’s break it down. It can be practiced at first with variations such as the knee push-ups, or engaging an elevated surface.
For instance, focus on strengthening your muscles and gradually develop strength to be in a position to do full push-ups. Just remember to make sure your form is correct and to always work your abs and try not to rush yourself, take it slow and steady. You’ve got this!
10 great tip to make your push ups exercise better
If you want to perfect your push-up strategy, then keep on reading. Read on for 10 great tips that will enable you to master push-ups within the shortest time if you’re a beginner or if you just want to advance your course.
1. Maintain Proper Form: Have your posture good, and your abdomen should not be relaxed but not tensed either.
2. Start With Modified Versions: Start with knee push-ups or using elevated objects as you progress with the kind of push-ups gradually.
3. Increase Frequency: Do push-ups regularly in order for the exercise to build up muscular strength as well as the endurance of the muscles.
4. Focus On Breathing: To control oneself and stay more stable, you have to breathe at the bottom part of the wave and exhale when you start moving up.
5. Vary Hand Positions: One should attempt to use a wide grip, a narrow grip, or a staggered grip in order to work-out different units of the body and avoid exhaustion.
6. Incorporate resistance training: Resistance with bands or vests can be incorporated in order to increase the challenge and also the muscular endurance.
7. Gradually Increase Repetitions: Try to build up the sets with more push-ups each time you are doing your workout routine.
8. Include Rest Days: Rest is also important to help muscles rebuild and repair themselves and you ought to rest after a certain number of days of workout.
9. Strengthen Supporting Muscles: Push-ups are challenging to do especially for those with weak upper body muscles thus one should incorporate exercises that will help him/her to have strong core, shoulder, and tricial muscles.
10. Stay Consistent: In other words, it is quite a good idea to be consistent. They are one of the most effective exercises to incorporate into your fitness regimen if you want long-lasting changes.
Also, the push-up workout of these powerful, effective tips will guide you on how to push up and get remarkable results.
Conclusion
Therefore, incorporating these five types of push-ups workouts into any fitness training program will definitely pay-off in numerous ways including upper body strength, core stability among other benefits.
Don’t forget that form is important, increase loads step by step, and try to set up some goals for yourself. Patience is the key and you will reap the results if you stick to the variations above in your push-up regime.
Do not stop and have a lot of luck in the superb outcomes!
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FAQ’s
Got questions about push-ups? We’ve got you covered! All the answers you need are available here in these frequently asked questions section.
Ques1. What effects or benefits does push-ups provide to the body?
Push ups engage the pectorals, the front deltoids, triceps, and the abdominals, and strengthen the upper body, correct poor posture and build stamina.
Ques2. How many pushups is enough in terms of daily workout?
Well this depends on your physical fitness. The ease of increasing or decreasing the push-ups gradually makes it more effective to start and build the way up to the 10 -15 target on the first day.
Ques3. Why are push-ups this difficult?
As one of the compound movements, push-ups are somewhat difficult due to the complex patterns of muscle contraction that appear to be involved, dependence on the muscular strength of the upper body and core stability. If one engages in it continuously and continually, they become easier to handle and fruitful.
Ques4. Does two-and-two push-ups build or help to tone the upper chest?
Indeed, push-ups are one of the best ways of exercising to develop muscle mass and strength. It acts on the chest, shoulders, arms, and the abdominals to be more specific, in as much as it enhances the building of muscles across the overall body.
